EAT YOUR WAY TO HEALTH AND HAPPINESS SMOOTHIE RECIPES FOR EVERYDAY HEALTH AND WELLBEING EAT YOUR WAY TO HEALTH AND HAPPINESS Smoothie recipes for everyday health and wellbeing Consuming the daily recommended amount of fruit and vegetables can often be a challenge so making a smoothie for breakfast or a snack can help ensure you get maximum nutrition for your body. They are nutrient dense and when made correctly, can provide a healthy balance of carbohydrates, protein and good fats along with numerous vitamins, minerals and antioxidants. Smoothies can benefit those with compromised digestive systems, help to improve your immune system and provide health benefits such as better sleep, more energy, reduced inflammation and glowing skin. Most people I speak to generally suffer with some kind of health condition. Whether it’s frequent colds, IBS, headaches or fatigue, what you eat and drink can affect your symptoms so I have put together six tasty recipes specifically tailored for the most common conditions I see in clinic and that people want help with. It’s also important to get the right combination of fruits and vegetables just right so I have done the hard work for you. Be sure to share your smoothies with me on Instagram @wizznutrition Wishing you health and happiness Sally Wisbey Award winning Nutritional Therapist sallywisbeynutrition.co.uk ** Please note these recipes are not a replacement for medical advice. Always speak to your doctor first regarding any health issues. SKIN, HAIR & NAIL HEALTH Diet is key when it comes to looking after your skin, hair and nails so try this smoothie for a natural beauty booster. Ingredients ½ cup of coconut water Handful of strawberries (frozen is fine) 1 ½ handfuls of chopped watermelon (seeds removed) 1 carrot (peeled and grated) 1 tsp of ground flaxseeds 1 tsp of chia seeds Method Put all ingredients in to a blender and whizz until smooth. Benefits This smoothie is bursting with beta-carotene, a pre-cursor to vitamin A which is needed for cell growth and thought to help slow the ageing process, reducing fine lines and wrinkles due to its high antioxidant levels. A deficiency in vitamin A can lead to dry hair and skin, plus brittle nails. Strawberries, watermelon and carrots are also high in vitamin C, another vital antioxidant which is required to fight skin damage and build collagen which helps strengthen hair and nails. Flaxseeds and chia seeds are rich in omega 3 fats which have anti-inflammatory properties, helping to reduce redness, swelling and irritation linked to a dry, itchy scalp and conditions such as eczema and psoriasis. These two superfoods are also high in protein which is needed for overall skin, hair and nail health. MOOD BOOSTER This smoothie is designed to help fight depression and beat the blues. Ingredients 1 banana 1 tbsp ground flaxseed Handful of blueberries Handful of spinach 1 tsp of spirulina powder 1 tsp of raw honey 2 tbsp organic Greek yogurt 1 cup of unsweetened almond milk Method Put all ingredients into a blender and whizz until smooth. Benefits Bananas contain good levels of tryptophan, an amino acid which is needed to make serotonin, often referred to as the ‘happy hormone’. They also contain high levels of vitamin B6 which also helps with the synthesis of tryptophan to serotonin. Flaxseeds contain excellent levels of the essential fatty acid omega 3, linked to boosting mood and easing depression. Blueberries are a great mood enhancer due to their high levels of antioxidants which are great at helping fight inflammation and warding off depression. Greek yogurt and spirulina are full of protein which triggers the production of dopamine, a neurotransmitter that leads to an increased sense of happiness and wellbeing. DETOX SMOOTHIE It is easy to overload our liver with alcohol or rich foods, especially around festive party seasons. This is a great detox juice to help flush out toxins and ease that hangover. Ingredients 1 pear ¼ cucumber Small handful of curly kale Small handful of baby spinach 2 celery sticks 1 inch piece of ginger Juice of 1 lemon 1 tsp wheatgrass powder ½ to 1 pint of water Method Put all ingredients in to a blender and whizz until smooth. Benefits It’s no surprise that kale is known as a superfood due to the amount of nutrients it contains. It is rated as the highest vegetable source of antioxidants and strongly supports and regulates the detoxification activity of the liver. Lemons are high in vitamin C, an antioxidant that helps protect the liver and aids detoxification, helping to flush the liver of harmful toxins. Ginger has been used for centuries to reduce nausea, something that can be caused by an over loaded liver. Wheatgrass contains high concentrations of vitamins, minerals, chlorophyll and enzymes making it a well-known detoxifier, helping to restore and revitalise the liver. Remember – LOVE YOUR LIVER ☺ HEART HEALTH Looking after your heart should be your number one priority. This smoothie is full of ingredients to nourish and protect this vital organ. Ingredients 1 banana ½ an avocado (stone removed) Handful of blueberries 8-10 almonds 1 tsp of ground flaxseeds 1 cup of filtered water Method Put all ingredients in to a blender and whizz until smooth. Benefits Bananas and almonds are great sources of magnesium, an important mineral required by every organ in our body, especially the heart and is essential for normal blood pressure and a normal heartbeat. Avocados and almonds are bursting with monounsaturated fats which can help lower bad cholesterol (LDL) whilst raising good cholesterol (HDL), reducing the risk of heart disease. Blueberries help to promote healthy blood pressure and protect the heart muscle and blood vessels from oxidative damage due to their high levels of antioxidants. Flaxseeds are full of omega 3 fats which have been shown to reduce triglyceride levels and help reduce the risk of heart disease. IMMUNE BOOSTER A strong immune system is vital to protect the body from infections and disease. Try this smoothie full of nutrients to help boost immunity. Ingredients 1 cup of white tea (cooled) 1 cup of organic natural yogurt 1 banana Handful of blackberries Handful of blueberries 1 tsp of chia seeds 1 tsp of bee pollen Water to top up if necessary Method Put all ingredients in to a blender and whizz until smooth. Benefits White tea is full of antioxidants which help protect the body from damage by free radicals which can weaken our immune system. These antioxidants are a natural killer of bacteria and viruses which are common in the winter months. Yogurt is rich in healthy bacteria and protein which helps keep the digestive system free of disease causing germs. Berries contain significant levels of vitamin C and antioxidants known as anthocyanins which have been found to have an anti-inflammatory effect on the immune system, slowing down ageing. Chia seeds and bee pollen are great additions to this smoothie as they are bursting with lots of different nutrients including protein, essential fats and antioxidants, all important to keep your immune system in tip top condition. HEALTHY JOINTS & BONES This smoothie is great for conditions such as arthritis and gout but also for people looking to strengthen their joints, for example athletes. Ingredients 1 handful of frozen cherries 1 handful of blueberries 1 handful of strawberries 1 tsp of ground flaxseeds 2 or 3 large kale leaves 1 tsp of coconut oil 1 cup of water Method Put all ingredients in to a blender and whizz until smooth. Benefits Cherries have long been used to soothe inflamed joints caused by conditions such as arthritis, gout and psoriasis. They are also good at keeping levels of uric acid down, something which is often elevated in gout. Both cherries and strawberries are rich in vitamin C, which is essential for the synthesis of collagen, a major component of cartilage. It is also important for the synthesis of bone and connective tissues that make up healthy joints. Kale is bursting with calcium, an essential mineral to maintain healthy bones. It also contains the minerals copper and manganese which help build collagen and ligaments and help with tissue growth and repair. Flaxseeds and coconut oil both contain great anti-inflammatory properties and have been shown to provide relief for arthritis, helping to alleviate joint swelling and stiffness.
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