Blendah Babe Winter Sickness Fighter

It is that time of year where germs are spreading like wildfire.  Between the flu, colds, and coughs there is little we can do to escape getting some sort of bug during the winter.

Sure, we follow the age old advice we've known forever.....constantly washing our hands, making sure we get plenty of sleep, eating our vegetables.... Sometimes all of that just isn't enough.  

If you feel a cold or flu-like symptoms coming on, we have a great sickness fighter drink for you to drink at home to help alleviate your symptoms and get you back to feeling 100% in no time.  


Blendah Babes Winter Sickness Fighter :
*Slices of Lemon
*Ginger chunk (peeled)
*Slices of orange
*2 garlic cloves (peeled)
*Natural honey
*Water

Place lemon, ginger, orange, and garlic in a pot and fill with water. Bring to a boil.  Once fully boiled, strain liquid into cup and add honey to taste. Drink.  Repeat.  


Let us know if you give our concoction a try, and what you use to fight off germs and stay well.  

Yummy Chocolate Chip Cookies…Gluten Free!

Who doesn’t love a warm chocolate chip cookie dipped in cold milk in December?  The sweet and comforting taste of a homemade chocolate chip cookie instantly brings me back to childhood. 

This season I wanted to bake a gluten free version of the famous cookie.  I think we all know someone with gluten sensitivity, so it’s nice to have gluten free options around the holidays. 

Plus, I wanted a cookie around my house I could eat and not feel “bloated” after.  You know, the feeling you get after you consume flour and sugar.  That can’t move, heavy stomach, can’t button your pants kind of feeling?

So…poof! Here is the recipe for a semi-guilt free, but 100% gluten free chocolate chip cookie. Enjoy!

 

Makes about 20 cookies

Ingredients:

2-¼ cup oat flour

¼ cup white sugar

¼ cup brown sugar

½ tsp. baking soda

½ tsp. salt

1 stick of butter (softened)

1 tsp. vanilla

1 egg

¾ cup dark chocolate chips

Pre-heat oven to 350 degrees.

Combine all dry ingredients in a large bowl (except chocolate chips) and mix well.  Beat in softened butter.

Combine all wet ingredients in a separate bowl and mix well. Add the wet ingredients to the dry, and mix well. Fold in chocolate chips.

Line cookie sheet.

Place tsp. sized dollops of the dough onto the cookie sheet, giving each enough room to expand when cooking. Bake for 6-8 minutes. Let cool, and enjoy!

*To make your own oat flour (which is what I do), place 2-¼ cup of gluten free rolled oats into a blender or food processer until they are broken down into flour.

*These cookies only have 5 grams of sugar per cookie! 

Tips to Stay Healthy During the Holidays

After a very long hiatus we are thrilled to announce Carlie & Carley's blog is back up in action. We had a remarkable first season operating on the South Shore out of our mobile smoothie kitchen. We got to meet so many wonderful people, and really dug our feet into getting our business up and running. We can not wait for an even better season on wheels in 2016 and we have some new and exciting things coming for you all this winter. 

This time of year is extremely crazy for everyone---- work deadlines, holiday parties, family visits..... so much to do/so little time. It can be extremely difficult anytime of year to maintain a healthy lifestyle, but I think the holidays are toughest on everyone.  It is fine to indulge and enjoy (after all, that is what the holidays are for) but you shouldn't let one or two days turn into an entire month. There are some key things we can do to keep up our active and healthy lifestyles this time of year.


1. Staying Active
Maintaining a regular work out schedule can become almost impossible as time limited and there is so much to do for the holidays. Taking 30 minutes a day, at any time just to stay active can help a lot. We have been lucky this year that the weather has been warmer and mild, so I have been taking long walks with my dog around the neighborhood each day. Being 7 1/2 months pregnant this is about the only exercise  I feel up to doing now a days, so I make it a priority to get some fresh air and my steps in whenever possible.  If you don't have enough time to hit the gym, try working out at home before work or in the evening. There are so many free workouts on the web that are quick and efffective--especially on YouTube. Some of our go-to's are Kayla Itsines, Tone It Up, and Fitness Blender.  

2. Staying Hydrated 
This time of year comes with its fair share of extra alcoholic and sugary beverages. Work parties, holiday parties, New Years...... . As fun as it is to indulge, extra alcohol intake can dehydrate you very easily. Try squeezing in 1-2 extra glasses of water a day, and making sure to moisturize your skin daily.  Drinking water will help flush the added toxins out of your body and help you to regain the added energy you need to tackle the next get-together.

3. Eat Before You Go Out
This  used to be the most difficult for me. I would rush to get ready for a party or holiday event and not eat beforehand knowing there would be plenty of food there. Then, when I got to the party I would binge eat on all of the baked treats, fried foods, and everything and anything in between.  I have found that if I eat a  home cooked meal before I go out, I am less tempted to go for that second brownie at the party. 

4. Daily Smoothies...Of course!
 Consuming a healthy smoothie daily is such a great way to get in extra vitamins and nutrients that we might not get otherwise this time of year. Load up your blender up with leafy greens, fresh fruit, vegan seeds & milk.  In minutes you can drink up to feel full and energized from  pure ingredients. 

What is your favorite tip to stay healthy this time of year? Comment below to share with us! 

Get Your Steps On...Why We Love Walking

Now that it is starting to get warmer and sunnier out, us Blendah Babes love to get outside and get our steps on. Even just a brisk 30 minute walk, three times  per week is all you need to start boosting your health on levels you wouldn't even know were possible.  Not only does walking improve your overall health and help to burn fat, it improves your overall mood and stress levels.  After a long day at work it can be easy to get home and plop our butts on the couch, but taking the effort to lace up our sneakers and head outside can do us a world of good. Take a look below at some of the amazing benefits of walking.

Walking is great to do by yourself or with a buddy. Carlie & I love to go on long walks together...some of our best brain storming sessions have come from our walking time. In fact, the idea of Blendah Babes came to us while enjoying a nice beach walk together last fall. It is amazing the clarity of thinking a little fresh air can give to you.  
I received a FitBit as a gift last year and it has become one of my most prized belongings.  Wearing this little tracker on my wrist has changed my day to day life.  I am constantly checking my FitBit app to see if I have met my step goal for the day.  If I am short on my steps by dinner time, I make sure I walk around my house or outside until I meet my goal by the end of the day.  
There are many types of fitness trackers/pedometers on the market today and I can't recommend them enough! As I have said before, our greatest wealth is our health. Investing in products that can keep us healthy and active is well worth the cost.  
So come on Blendah Babe nation..what are you waiting for? Get out and get to walking. And if you own a FitBit, please find and add me as a friend-- Carley147. There is nothing better than a little healthy competition to get moving :)

Summer's Here!

Memorial Day is coming up this weekend.  In my family this means two things:
1. To remember those brave men and women who gave their life for this incredible country.
2. Kick off to summer.

Summer is the greatest season of the year.  It's time for sun dresses, baseball, cook outs, beach days, swimming, fireworks, and late nights by the campfire.  It's time to celebrate life and live outside again.  Summer is also extremely busy.  It seems as though there's always something going on each weekend.  Whether it's a barbecue, graduation party, wedding, birthday party, Fourth of July cook out, or simply a day by the pool with friends it seems as though every weekend is booked before summer even starts.  This is not a bad thing, it's great!

However, this amazing season comes with a price...sunburns, hangovers, and the endless potential for poor food choices.  So how can you keep this price low?  Moderation.  And sunscreen...lots of sunscreen, but that's for another article.

Summer cookouts almost always consist of hotdogs, hamburgers, macaroni salad, brownies, and coo coo juice.  Oh sorry, my family may be the only ones to fill Gatorade coolers with coo coo juice ;)  It's important to make healthy food choices, eat small portions, and drink in moderation to maintain your health and to make sure your weekly workouts don't go to waste.  Instead of 2 hotdogs every weekend, try having one each month.  Instead of filling your plate with macaroni salad, fill it with vegetables.  Instead of brownies, have a slice of watermelon.  These are small changes to the weekly summer diet that will help you feel great so you can enjoy every weekend.  Here's a few more tips...

1. Eat a healthy meal at home before you go to a party.
2. Fill your plate with veggies.
3. Eat fruit for dessert.
4. Go for chicken or fish instead of hotdogs and hamburgers.
5. Drink a glass of water in between each alcoholic beverage.
6. Bring a healthy dish.
7. When you do indulge, savor one small serving instead of 2 or 3.

This weekend I'll be bringing a toasted almond and Gorgonzola salad to my family cookout.  I will most likely eat veggie sticks and guacamole, grilled chicken, watermelon, and a decedent chocolate dessert.  I'll be sure to drink plenty of water and fully enjoy a few glasses of coo coo juice.  The key is to enjoy everything in moderation, except fun.  Load up on the laughter and fun!

Our Greatest Wealth Is Our Health

Happy Sunday smoothie lovahs! This is Carley with an “EY” checking in with you for today’s blog post. I have been doing a lot of reflecting on my own personal journey to health and happiness and I have a secret to share with all of you… I wasn’t always a health conscious person. Healthy habits were not something that came easily for me---in fact the word “health” is not one I used in my vocabulary at all until recent years.

                Growing up I wasn’t a very active child. I was not interested in sports, outdoor activities, or vegetables.   When I grew into an adult these same habits remained.  I moved in to my first apartment and health was the furthest thing from my mind.  If a meal didn’t come from the freezer and go straight into the microwave I wasn’t cooking it. I was a regular at fast food joints, and  I loved sitting on the couch and watching TV for hours on end.  

                I was constantly tired, worn down, and lacking energy. I never connected the dots that my lifestyle affected how I felt on the inside until more recent years.  As I grew and matured into my early to mid –twenties my hair, skin, and body were maturing and changing in ways I wasn't comfortable with.  My skin was dull and would break out.  I was gaining weight and feeling self–conscious about myself. Overall I was unhappy.  I knew a change had to be made but I didn't know where to start.  So I decided to start one step at a time. 

                Day by day, I started to incorporate small healthy steps into my life.  My first focus was on learning how to cook. Once I began reading recipes and grocery shopping on a regular basis, I started to notice how important the ingredients are in what we eat as well as how we prepare our food.  Taking the extra thirty minutes to prepare a meal with fresh ingredients was a hassle at first, but soon became to be my favorite part of my day. After a couple of weeks I couldn’t wait to come home from work and prepare a new recipe filled with ingredients I knew were good for me.

                Once I started to get my nutrition in check, other aspects of my life started to change as well. I had more energy and my skin was more vibrant.  I didn’t feel tired and sluggish all the time. I realized when I stopped eating poorly, I stopped feeling poorly. That was my first major step in my journey into health and happiness.

                Now a days I beam with joy when someone refers to me as a “health freak” or “in great shape.”  I have worked very hard and pushed myself outside of what was normal and comfortable for me to get this way. I couldn't be happier with where I am today in my journey.  Today, I exercise regularly and actually enjoy working up a sweat.  Five years ago you couldn't get me to run across the street let alone run five miles.  I prepare fresh nutritious meals and love using local ingredients to fuel and sustain my body and mind. Five years ago I would have never believed I would drink a smoothie made with fruits and vegetables daily but now I count on my smoothie and look forward to it every day. 

                They say new habits take 21 days to form into your regular routine. So I challenge you. This month, find a new healthy habit to incorporate into your lifestyle. It could be as small as taking the stairs at work, or a larger feat such as eating clean and green. I challenge you to make this commitment to yourself. Give yourself that full 21 days and I promise the benefits you will see will amaze you.  Push yourself outside your comfort zone and before you know it that habit will become your go-to.  There is no better feeling than feeling alive, energized and vibrant.  Health is the greatest wealth we have. 

Stress: Defined and Managed

Stress is a part of everyone's life, and in this fast paced world it's beginning to take over our health. How we manage our stress determines it's effect on our health.  Stress is our body's physical and mental response to the changes and challenges of our lives.  The key to managing stress is to determine the stressor, break it down, and move on.  This correlates to acute stress and chronic stress.  Acute stress can be categorized as daily stress or short-term stress like the weather, running late, or stubbing your toe.  Chronic stress is long term stress like living with disease, grief, or post traumatic stress disorder.  Chronic stress should be discussed with a health professional (doctor/therapist) or support group for proper management.

Symptoms of stress can be physical, mental, or emotional.

Physical	Mental	Emotional
Tightness in chest	Difficulty making decisions	Tense
Trouble sleeping	Forgetfulness	Grump
Upset stomach	Trouble concentrating	Impatient
Constipation	Making errors	Hopelessness
Exhaustion	Repetitive thoughts	Hostile
Backache	Desire to “run away”	Easily upset
Accidents or injuries	Continued boredom	Lonely
Unexpected tears	Confusion	Feeling sad

So what happens in the body to trigger these symptoms? When the body goes into fight or flight mode, the adrenal glands produce cortisol.  Cortisol is the stress hormone.  High cortisol levels contribute to rapid aging, sleep deprivation, abdomen weight gain, loss of libido, anxiety, and weakening of the immune system leading to disease.

Stress will occur in everyone's life, but there is a healthy way to manage it.  First break it down with the 5 W's.  Who, What, When, Where, Why? Defining the stressor will help you to break down the stress. Once you understand what is stressing you out, you will be able to see it for what it is and deal with it.

Act, don't react.  Take a deep breath and pause before responding to stress.  Tell yourself "Everything is fine. I can handle this."  Believing you are ok will aid in preventing the body from engaging in the fight or flight response.

Think positive.  Accept that change is natural in life.  Try not to worry about the unknown.  Eliminate unnecessary obligations and stay organized by using a planner.

Mediate.  Sit with your eyes closed and focus on nothing.  Keep your mind still for 10 minutes a day.  Create your mantra word and say it to yourself to refocus if your mind drifts.  Meditation conditions the mind to remain still through out the day, thus minimizing racing thoughts and stress.

Don't forget about you.  Make "me time" a priority.  Whether it's watching your favorite show, having a piece of dark chocolate, drinking a glass of wine, or taking a bubble bath.

We are all trying to do our best in life, but life is stressful.  I hope this article has helped you to understand what stress is and that it can be managed.  At Blendah Babes we believe health is happiness, and managing stress is a huge part of this equation.

What's so great about Blendah Babes smoothies?

First, allow me to introduce myself.  I’m the Carlie with an “ie”.   My educational background is in Exercise Science and Whole Health.  Taking pride in my health and helping others achieve their optimal state of health and happiness is my passion in life.  This is just one of the reasons why the Carley with an “ey” and I became such great friends and business partners.  Carley is just as passionate about health as I am, and our common goal of wanting to help others feel as great as we do is the foundation for the Blendah Babes.

So why do we feel so great every day?  I’ll be honest…there’s more than one answer to this question, but one of the answers is definitive and consistent, and that answer is: our daily smoothie. 

Carley and I consume a smoothie on a daily basis.  I typically drink mine in the morning for breakfast and Carley often likes to drink hers in the afternoon.  The recipe most often consists of a leafy green, fruit, protein, and seed.  Blending these powerhouse ingredients together and drinking it all in one glass is the perfect combo for sustainable energy.

Why?

Now I’m going to bring nutritional science into the equation.  The ultimate food combination that our bodies want to consume at every meal is this: fiber + protein.  Fiber is found in whole fruits, vegetables, whole grains, nuts, seeds, and legumes.   Fiber helps the body regulate its use of blood sugars, which in turn curbs hunger and helps us to feel full.  Diets high in natural fiber have been linked to the prevention of diseases such as heart disease and diabetes.  On average, people consume only half the amount of fiber their body actually needs on a daily basis.  What easier way to consume a full serving of fiber in this fast paced world than in a fiber rich smoothie?

Ok, so clearly fiber is important, but what’s the deal with protein?  Protein is found in our muscle, skin, bone, and almost every other body tissue.  Protein makes up the enzymes that influence chemical reactions through out the body and the hemoglobin that carries oxygen in the blood.  Amino acids are the building blocks of protein.  Our bodies produce some amino acids, but not all.  The amino acids we must get from food are called essential amino acids.  Essential amino acids are found in animal protein (chicken, fish, red meat, eggs, and dairy), and in vegan sources (hemp, rice, pea, nuts, and seeds).  A complete protein contains all essential amino acids.  At Blendah Babes, we only use top quality, complete, vegan protein.  Quality is extremely important in protein consumption.  Low-grade protein sources are not absorbed in the body properly, which causes two things: lack of proper nutrients and money wasted.

All of our smoothies contain a healthy serving of fiber and protein, thus leaving you full, satisfied, and ready to take on the day.  Now that you understand the necessary fuel our bodies need to thrive, you can understand our philosophy behind our product.  We are what we eat.  If you make a healthy food choice, you’ll feel energized.  Choosing a Blendah Babes smoothie equals on-the-go natural, healthy, sustainable energy.  

Prepping for success!

Hello out there Blendah Babe Nation!
Today is Sunday and you know what that means? It is meal prep day :) In our every day busy lives it can become  difficult to prepare every snack/meal at the right times and make sure they are nutritious and healthy for us. It is so easy to get caught up and grab something quickly because you are unprepared. Lets face it, it is easier to grab take out or a frozen meal than it is to prepare a fresh salad with grilled chicken at the end of the day.
We use Sundays to plan ahead for the week and prepare out some easy foods so when you are in a hurry in the days ahead you can simply grab and go.  Having healthy options already prepared makes it so simple to make the right choices when you have limited time during the busy work week.

Some ways we love to prepare for the week on Sundays are:

1.Wash/dry/chop vegetables and store in air tight containers. These chopped vegetables are now ready to be grabbed and thrown into smoothies, stir frys, salads, soups--the possibilities are endless! We also love to make a big batch of hummus every week to dip our prepped veggies into .

2. Prepare a large serving of a whole grain for the week such as brown rice or quinoa. When stored in an air tight container they last for days and just need a simple reheat to add with your already chopped veggies or to throw on top of a salad. Simple whole grains (complex carbohydrates) keep you feeling full and satisfied longer than other carbohydrates, so don't be afraid to add the into your diet on a daily basis.

3. We love enjoying oatmeal with fresh fruit in the morning to keep us fueled and satisfied on busy days. Batches of oatmeal can be prepared and made ahead of time at night and stored in the refrigerator for a simple re-heat on the stove in the next morning. 

4. Cooking and storing chicken or turkey ahead of time on Sundays is the perfect way to ensure you have some lean protein ready to go for lunches and dinners. We like to grill a couple of chicken breasts or cook some ground turkey on the stove to add on top of salads or to pair with our chopped vegetables for an easy week night dinner.  

Taking the time one day a week to prepare yourself can be daunting and uncomfortable at first, but we promise you will thank yourself in the long run.  

What are your favorite ways to meal prep for the week? Let us know in the comments below!

--Carlie & Carley 

For the Love of Smoothies

Hey there Blendah Babes friends & family! Welcome to our very first blog post.
Here we will be giving you a snapshot into our daily lives, and we can't wait to share our journey with you. Be on the look out for some killer smoothie recipes, healthy tidbits, our favorite workout moves, and much much more. 

Anything you want to see/read from us? We want to hear about it! We love connecting with our community and sharing health and happiness in every possible form. Drop us a line with any questions you have or topics you want covered. 


If you haven't been able to tell already, we are crazy about smoothies :)  There is something so refreshing and thirst-quenching about that first wonderful sip. Within moments from that first gulp--your mind, body, and spirit start to awaken their senses. You can feel the nutrients fill your body. You are ready to tackle whatever lies ahead. 

We love smoothies at anytime of day. There is no bad time for a smoothie. Morning/lunch/dinner/dessert/preworkout/postworkout...you name it. There is a smoothie for every occasion. Incorporating healthy smoothies into your daily diet is a great way to increase energy levels, assist in weight loss, and boost your immunity levels. 

We love experimenting with our recipes and ingredients, and finding new combinations of flavors and tastes.  Although adding dark leafy greens into your smoothies might seem gross and intimidating at first, we promise you will not taste them at all if your recipe proportions are right.  What can be better than getting key nutrients, dietary fiber, and protein in a thick creamy shake that tastes like chocolate?! 


Why do you love smoothies? We want to hear from you! Comment below :) 
XOXO- Carlie & Carley