I always try and start my morning with a well balanced, low sugar meal. There are many studies showing that you should start your day with a meal that is easy for your body to digest. Some say that you should only eat fruits up until 12pm as your digestive system has not “woken up” yet and is not ready for complex meals. This is also a type of intermittent fasting- where you only have fruits during certain periods of the day. I have had amazing results with intermittent fasting previously but I do not do it as often anymore. I do however have at least one of the smoothies/juices below, a day. For me smoothies are a quick, easy and extremely nutritious way to get my nutrients in. If I’m having a smoothie as a meal- I almost always add some source of plant based protein, carbs and fats so that it is still well balanced and filling. I also try not to make my smoothies/juices too high in sugar or fructose (the sugar from fruit) as that will just spike my glucose levels and induce sugar cravings throughout the day. There’s a huge misconception or misunderstanding about fructose. Eating too much of it can still have negative effects on the body, so eating fruits with lots of sugar in them is not always recommended, however I would always recommend natural sweetener like fructose from real fruits than artificial sweetener and sucrose. I’m sure if you know me and read my posts you’ll know that theres a small little health reason to why I do everything, so here are a few drinky-type things that I love and obviously why Im obsessed with them.
Dark chocolate & mint protein smoothie
I used the Phyto Pro Chocolate protein but you could use just plain whey or plant based protein and add cacao powder.
-1 frozen banana
-1 serving of phyto pro chocolate protein OR 1 serving of your protein of choice with 1 tbsp of cacao
-1/4 cup frozen blueberries
– 2 tsp of nut butter (almond butter/peanut butter)
-a sprig or two of fresh mint or mint extract (using fresh mint is always better)
-1 tbsp chia seeds
– half a cup of ice
-1 cup of milk of choice (I would suggest coconut milk or almond milk)
-1/2 cup of water
Blend everything in a blender until its smooth. If it’s too thick then add more milk or water. If you want it to be thicker- add more ice or frozen berries.
Why should I drink it though?
Banana is one of my favourite ingredients in a smoothie as it adds natural sweetness and is a good source of carbohydrates (carbs are an immediate source of energy). I find that if I add banana into a smoothie- I don’t need to add extra sweetener but if you are someone who loves sweet things, I would suggest adding honey. As I said above- I do like adding protein into my smoothies as it makes the smoothie balanced and you could have it as an actual meal then. Protein is not used as an immediate source of energy, its not really used as energy at all. proteins main function is for synthesis of new material in the body and for mending torn muscles and other tissues, its very NB for our bodies. The nut butter is a good source of healthy fats, fats are used for energy as well. Mint helps with digestion by increasing the rate of bile flow and production and helps soothe the mind and body. Chia seeds are brilliant little superfoods, high in fibre, omega 3 (essential fat soluble vitamin), proteins, healthy fats, calcium and is an excellent antioxidant. Cocao powder is a super source of magnesium and other essential minerals and vitamins.
Ultimate breakfast smoothie (I’ve been starting my day with this for about a month now and Im still Obsessed with it).
– 2 tbsp activated buckwheat
-1/4 cup frozen raspberries
-1/2 cup frozen blueberries
-1/2 frozen banana (you don’t need to add the banana but it does make it yummier)
-1-2 tsp of moringa leaf powder
-1 serving of protein (I usually use half a portion of the maca and half a portion of the chai by Phytopro) but any protein will do.
-1 tsp maca powder
– 2 tbsp almonds
– I usually add 1tbsp of the life matrix prebiotic powder (coconut and pineapple), found at Wellness warehouse which really helps with my digestion, it is very low in sugar and vegan. This is optional but I recommend it.
-2-3 cups water
– 1 cup ice
(can add Guarana powder for those days that you need an extra kick. Guarana powder is rich in antioxidants, increases focus and endurance, contains natural caffeine and apparently it protects people from malaria).
blend everything in a blender until smooth, poor into a glass and enjoy
Why is it the bomb?
I honestly wake up excited to have this smoothie. Theres so much goodness jam packed into this plus it’s got a good balance of fats, protein and carbs which is what I try and focus on with every meal throughout the day as this has an effect on your body composition (building muscle, losing fat, etc). I buy activated buckwheat from Wellness Warehouse; it’s naturally gluten free and it improves heart health by lowering cholesterol and blood pressure. It also helps with digestion and diabetes. BLUEBERRIES- these are definitely a must have in my kitchen, I have a frozen bag of blueberries to use in my smoothies and I have fresh blueberries in my fridge to snack on. They are amazing antioxidants (anti oxidants fight free radicals in your body, free radicals are carcinogenic (cancer casuing). so blueberries help prevent and fight cancer). They also help with skin irritations, they aid in weight loss and digestion, they apparently help with eyesight. MORINGA LEAF powder has 25 times the iron of spinach, 17 times the calcium of milk, 15 times the potassium of bananas, 10 times the vitamin A of carrots, 9 times the protein of yoghurt and is a good source of vitamin C. Maca powder helps balance hormones and aids in balancing energy levels.
I’m sure you’ve read that most fruit juices are very high in sugar and if you haven’t heard it- Im going to tell you now, theyr’e very high in sugar! Remember I was telling you earlier about fructose? Juices are basically just that. when they juice the fruit- they remove all the fibre and a lot of the nutrients and what you end up with is a very high in sugar, concentrated juice. Sometimes I think drinking a coke zero (zero sugar) is better than some fruit juices- thats when you know it’s bad because I do not under any circumstances recommend diet coke or coke zero, ever. When you’re making an apple juice, to make one full glass of apple juice you’d probably need about 4 apples, do you want to know how much sugar is in four apples? 76 grams of sugar! (that’s 18 tsp). When you blend the fruit- you keep the fibre and you usually blend it with water and other low sugar ingredients so its not as concentrated and you don’t need to use as much fruit. So when I say “juice” I don’t mean I used a juicer, I use my Nutribullet blender for everything. I use to have a juicer but got rid of it as I found it was not necessary and Im personally a massive fan of smoothies (as you can probably tell).
Celery and watermelon juice
-2-3 stalks of fresh celery
-2 cups of chopped fresh watermelon
-1/2 cup of ice
-juice of half a lemon
-1/2-1 cup water
Blend everything and enjoy a nice cold, very refreshing, cleansing drink.
there are studies showing that drinking celery juice in the morning on an empty stomach is very beneficial to ones health. Celery is an excellent source of B1, B2, B6, C vitamins. It is also a source of phosphorus and magnesium. It is also very high in fibre which is good for your digestive health and is a brilliant source for essential amino acids. Watermelon is mostly water, thus it is very good for hydration, it also may reduce muscle fatigue and stiffness.
-1/2 tsp turmeric
-juice of 1 lemon
– thumb sized sprig of grated ginger
-1/2 tsp of black pepper
-2 tsp honey
-1/2 tsp cayenne pepper
– 2 cups of hot water
you don’t need to blend it you can just stir everything into the hot water and you can drink in the morning, in the evening or both. This is also very good for preventing flu and helps your body fight the flu if you already have it. (it doesn’t actually taste as bad as you think I does. I was surprised by the taste).
Drink it because?
Turmeric is another ingredient I make sure I have in my kitchen all the time. It has so many benefits; it is a very powerful antioxidant and anti inflammatory spice. It also has a lot of medicinal properties, turmeric helps to prevent and possibly even cure cancer. I suffer with skin irritations and I found when I drunk this tea daily- my symptoms would subside by an exponential amount. I also noticed reduced bloating and swelling. The black pepper helps your body absorb the turmeric. Honey is a natural source of many vitamins and protein. Lemon juice aids in digestion, detoxification and is a good source of vitamin C. Ginger has many healing properties and relieves stomach pain, cramps and nausea. Cayenne pepper boosts the metabolism, supports weight loss, relieves migraines and prevents blood clots.
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