Morning smoothie anyone?! I realised that I have fallen back on the humble smoothie on and off, for years. I usually went into smoothie mode to support training plans and fuelling/recovery for example when I was marathon training to have something that packed a punch but didn’t weigh me down before a run and the same one after to aid recovery and muscle repair. It can be a brilliant tool when a bit of research is applied.
At the moment I make smoothie for myself and my kiddies every morning. It started recently as something to help me rebalance my ageing female hormone levels and evolved into supporting my son’s immune system and giving my daughter something she could tolerate having in the early mornings when eating breakfast felt like too much. I am again also using it for fuelling and recovery as I train for Ride London, a 100mile cycling event later this year.
What’s in the dry mix?
Sesame seeds – High in calcium, iron, manganese, zinc, magnesium, selenium as well as Omega 3’s, protein and fibre so will help support your cardiovascular system, your bones, and your hormone production. Good source of B vitamins too.
Flax seeds – packed with protein and fibre to help balance blood sugar levels and bind unused hormones in your gut which can mess up your hormone balance. Can help reduce night sweats. Also high in Omega 3’s which support brain function and can help with the mood swings and help lower the risk of developing of depression, anxiety, and stress.
Nigella seeds – anti cancer, anti-inflammatory and anti-parasitic. What’s not to love!
Chia seeds – packed with calcium, magnesium and phosphorous so good for bone health. The Omega 3’s for cardiovascular health. They are shown to help regulate blood sugar management and therefore…help manage the rage! Great source of fibre too.
Amla powder – fantastic for boosting immunity! Full of antioxidants, high in vitamin C, iron and calcium.
Turmeric – anti-inflammatory and anti-oxidant. Good for your heart, your brain and the arthritic creeping. Also helps support the immune system.
Black pepper – improves the absorption of the turmeric.
Cacao powder – high in flavonoids and potassium. Great for insulin sensitivity, cardiovascular health, and a healthy digestive system. Potent anti-inflammatory.
Measurements…a teaspoon of everything except the turmeric, nigella seeds and amla powder. Just half a teaspoon of those and grind of black pepper.
I add that to the following:
Silken Tofu – rich in phytoestrogens which help modulate the action of oestrogen in the body. Also, a fabulous source of protein which is very important for women in midlife because we lose about 40 per cent of our muscle mass during menopause. The protein also promotes blood sugar balance and reduces sugar cravings, and the body uses the amino acids found in protein to build the neurotransmitters that govern mood, motivation, and concentration. It makes the smoothie really creamy! I usually use half a block but on a heavy training day when I need the protein for recovery, a whole one.
Spinach or Kale – or any dark green leafy deliciousness of your choice. High in calcium, magnesium, vitamin C and iron. They support your brain, bones and skin plus help decrease anxiety. I use a big handful.
Almond butter – high in protein, vitamins including vitamin E, minerals, Omega 3’s and fibre. A powerhouse food! Good for literally everything! I make my own at home by roasting almonds, letting them cool and blitzing them with nothing else added until they are runny. I heaped tablespoon usually does it.
Blueberries – clinically proven to improve mood, cognition, and age-related declines in functional mobility. Cool no?! I use as many frozen blueberries as I can fit which is usually around a small cup worth.
Banana – a nice ripe one! High in magnesium and potassium so great for muscle growth and recovery. The folate and tryptophan help manage anxiety and improve mood and sleep. They add a bit of sweetness to the smoothie.
The addition of blueberries and banana has the added effect of the smoothie not causing a spike in your blood sugar levels. Just drink it slowly and don’t guzzle it. Blitz it all up with some liquid of your choice, plant milk, water, coconut water or juice.
As I said, I did this to balance my hormones out but clearly it has wider benefits. I also cut out caffeine (goodbye insomnia) cut out alcohol (so long night sweats) and eat a banana and some walnuts every evening before bed for mood, brain function and the additional melatonin in the banana.
This is what works for me, let me know what works for you!
