THE SUPER FOOD SMOOTHIE REVOLUTION: YOUR STEP-BY-STEP GUIDE

image source

There have been a couple of times in my life, where I have made the commitment to forgo my delicious morning coffee and completely kick the habit. And every time that my coffee sabatical has been a success, there has been one key thing that has made it a work - the super food smoothie.

I have weaned myself off my coffee addiction several times through the use of nutrient rich, super food packed, alkazing and super tasty smoothies. I cannot emphasise how much it helps.

Sometimes, there comes a day, where you have to let go. You have to let go of something you really love because you know the benefits will be worth it. For me, my coffee 'situation' is no different. 

I made the decision last weekend that the amped-up, highly energised and mentally frantic state that coffee put me in was simply no longer serving me. I decided I needed to make a change. So, I stocked up on my pack of supplies and as of Monday the replacing-coffee-with-super food-smoothie process began!!

SO, WHAT IS A SUPER FOOD SMOOTHIE?

There is no set definition or rule about what a super food smoothie must contain. The one key component is that it must be bursting with nutrients. I would also say that they need to have an alkalising effect on the body. Most smoothies you get these days which are loaded with milk and sugar are really not that nutritious, and also create a very acidic state in the body. 

Generally you will not include dairy in a good old fashioned super food smoothie. Instead, the base may be water, nut milk or coconut water. The smoothies will also have a base of fruits or leafy greens for the high mineral content, nutrients, antioxidants and enzymes. Then, on top of that you can add in some 'super foods' which are extremely nutrient dense and high in health benefits.

When I make them I tend not to follow a recipe, I just throw everything in and see how it tastes. But generally some of my favourite ingredients include;

+ Avocado

+ Kale or baby spinach

+ Almonds

+ Sunwarrior vanilla protein powder

+ Blueberries

+ Spirulina

+ Coconut water

+ Maca

+ Chia seeds

+ Cinnamon

+ Raw cacao powder

+ Coconut meat


HOW TO MAKE A SUPER FOOD SMOOTHIE

image source

The combinations are endless, so let me share some recipes with you. Check out these amazing creations, and beautiful images from some other super inspiring, smoothie loving ladies.

Please note: I did endeavour to take photos of my very own super food smoothie. However, the images of my thick browney-green liquid taken in dim lighting at 6am just could not do my delicious smoothie justice. So, I am leaving the photo taking with the professionals! Cool?

The Glowing Green Smoothie

By Linda Wagner at Nutrition to Invigorate Mind, Body + Spirit

INGREDIENTS

+ 1-2 bananas

+ 1/2 cup frozen peaches

+ 1/2 cup frozen mango

+ A couple of handfuls of spinach

+ Water

+ Ice if desired

The Raw Chocolate Milkshake Miracle

By Sarah at My New Roots

INGREDIENTS

+ 1/4 cup hemp seeds (or use soaked almonds, cashews, sunflower seeds etc)

+ 2 heaping tbsp of raw cacao powder

+ 1 avocado

+ 1 very large frozen banana or 2 small ones

+ 2 tbsp raw honey, agave or maple syrup

+ Dash sea salt

+ 3/4 - 1 cup water

+ 4 ice cubes

The Cinnamon Cherry Blast

From Gena at Choosing Raw

INGREDIENTS

+ 1 small banana (or 1/2 large) frozen

+ 3/4 cup frozen or pitted cherries

+ 1/2 tbsp coconut butter

+ 2 tsp cinnamon

+ 1 cup almond milk

+ 3-4 ice cubes

Alkaline Green Smoothie

By The Alkaline Sisters

INGREDIENTS

+ 6" piece of cucumber

+ 3 medium kale leaves

+ 5 stems fresh mint

+ 3 stems fresh parsley

+ 1" fresh ginger

+ 1 avocado

+ 1 cup coconut water

+ Fresh juice of one lime

+ 1-2 tsp udo's oil

+ 1-2 tbsp hemp seeds

+ 2-3 drops stevia or a tsp agave

The Strawberry Kale Smoothie

From Michelle at Health Food Lover

INGREDIENTS

+ Handful (or more) of fresh uncooked kale

+ 6-10 strawberries

+ 1 banana

+ Water

+ 1 tbsp cold pressed flax oil

+ 1 tbsp lecithin granules

+ 1 tsp crush or whole almonds for garnish

The Bee Pollen Smoothie

By Sarah at My New Roots

INGREDIENTS

+ 1 cup of nut milk (or other milk)

+ 1 cup frozen blueberries (frozen are fine)

+ 1 frozen banana in 3-4 chunks

+ 1 medjool date, pitted (optional)

+ 1 hunk fresh ginger, peeled and chopped

+ 1 tsp bee pollen

The Avocolada Smoothie

By Robyn at Girl on Raw 

(originally by Matthew Kenney's Raw Food, Real World)

INGREDIENTS

+ 1 ripe avocado

+ 3 cups diced pineapple

+ 2 cups coconut water

+ 3 tbps agave nectar or 2 packets of stevia

+ 3 tbps lime juice

+ 1 tbsp coconut butter or oil

+ 2 tsp vanilla extract

+ Pinch of salt

The Blueberry Superfood Smoothie

By Linda Wagner at Nutrition to Invigorate Mind, Body + Spirit

INGREDIENTS

+ 1.5 frozen banana's

+ 1/2 bag frozen blueberries

+ 1 tbsp coconut powder

+ 1 tbsp chia seeds

+ 1 tsp spirulina

+ 1 tsp maca powder

+ Vanilla stevia to taste

+ Enough water to blend, approx 1/2 cup

So, please feel free to leave a comment + tell me...

+ What is your favourite super food smoothie recipe?

+ What benefits have you experienced from drinking super food smoothies?

PERFECT DAY TIP #3: EAT KALE (A NUTRITIOUS + DETOXIFYING SUPER VEG!)

Kale. It is a wonder vegetable. In fact, it changed my life. This puppy is one of the healthiest vegetables on the planet, and since I began eating it my health has totally transformed. 

I first came across kale through my dear friend Nicci from Miss Organic. She would deliver a massive bunch of this curly-leafed green to me each week. For a while there, I was not quite sure what to do with it. I thought it was pretty, and that it looked super healthy, but I had no idea how to prepare it or eat it. After getting a few tips, doing a lot of googling, and plenty of trial and error I was able to develop a repertoire of ways to prepare it, and I have since grown to love this little vegetable.

SO WHAT IS SO GREAT ABOUT KALE?

+ Kale is extremely high in Vitamin K, Vitamin C and Vitamin A

+ It is packed with fibre and antioxidants

+ It also contains calcium, iron and B1, B2 and B6

+ Due to the high vitamin K content it has a wonderful anti inflammatory effect on the body

+ The amazing phytonutrients in this pretty plant help to prevent cancer

+ It is full of nutritious minerals and creates has an alkalising effect on your body

HERE IS HOW I EAT KALE!


I JUICE IT...

This is my kale before I juiced it up! This combo has kale, cucumber, lemon and ginger. Just a word of warning with this one - the flavour of kale can be quite intense due to the high chlorophyll content. So, if you are a beginner in the world of juicing kale, I highly recommend you add in an apple or 2 until you get used to the flavour. It has taken me quite a long time of kale juice drinking to work up to having without fruit.

I SAUTE IT...

Rip the leaves off the stem and cut it in to bite size pieces. Saute in a little bit of coconut oil (or olive oil if you prefer) until it has wilted. Then whisk together a couple of eggs and pour over the top. Cook it all together until the eggs are done and then serve on some yummy gluten free bread. 

I CHOP IT...

Rip the leaves off the stem and then cut the leaves up in to bite size pieces. Mix it in with some other lettuce leaves or baby spinach and top with avocado! Then use it as a side accompaniment to any dish you want!

I STIR IT THROUGH...

Kale is delicious when it is mixed in with lots of other yummy + healthy superfoods as well. This dish blends together my 3 favourite things - kale, quinoa and avocado! I simply cooked up the quinoa and while it was still warm I stirred through through the kale and then topped it with avocado and a boiled egg. Delish!

I BLEND IT...

Add kale to a fruit smoothie (minus the milk) and blend it up! You do not have to make yours as green as this. It is fine to just add in a handful of kale leaves with a banana or mango. I also like to add in some superfoods like goji berries, chia seeds, maca powder or coconut!

WANT MORE KALE RECIPE IDEAS?

Here are some recipes from other kale lovers...

+ Over at My New Roots, check out these amazing looking Kale Chips

+ The oh so inspiring Linda Wagner shows you how to eat kale raw with her favourite salad

+ Sarah Wilson has a great range of kale recipes here including a kale and olive gluten free pasta!

+ Gina from Choosing Raw demonstrates how to make a yummy hummus and kale wrap

+ Tom and Ali from Nourishing Meals have an amazing looking harvest green smoothie

So, over to you...

+ Are you a kale lover?
+ What is your favourite way to eat it?

PERFECT DAY TIP #2 : EXERCISE AT SUNRISE

This is the second post in the Perfect Day Tip Series. If you missed the first post, you can read it here.

Up until 6 months ago I was not a morning exercise person. Not at all. In fact, I had a massive resistance to the idea of exercising in the mornings and I had a whole bag full of excuses about why I could not do it. 

Although I had a pretty consistent fitness routine in the afternoons, I found that when life got busy or I got tired, this was the first thing to get the chop. So, to overcome my "I'm too busy" sabotage strategy, I thought it would be a great idea to get up early and squeeze in my exercise before work. 

For months, I really wanted to start to exercise in the mornings. I would think about it, set goals around it, and try to force myself to wake up for it, but it never happened. I always had so many valid  reasons why I couldn't - too tired... not enough time... it's too hard... too cold... too hungry...blah blah....

(above: a pic from one of my morning runs)

SO WHAT CHANGED?

Fast forward to now, and I pretty much never exercise in the afternoons anymore. Why? Because I love doing it the mornings so much!

So, want to know how I did it? Want to know how I changed myself from a 'chronic morning exercise procrastinator' to someone who jumps out of bed at 5am ready to go?

Well, I'll tell you!

HERE ARE MY HOT TO TROT, MORNING EXERCISE TIPS...

+ DECIDE

A lot of people like the idea of exercising in the mornings, but actually getting their butt out of bed and doing it is a whole other story. I clearly remember the evening I actually decided I was going to do this. I was totally committed. 

Before that it was just kind of a wishy washy desire. Once I decided it was going to happen, I became completely dedicated to doing whatever it took to make it happen. 

+ PLAN

Before I did anything, I started by planning everything that I would need to do to get it happening (trust me, you will be waaay too disorientated in the morning to try to plan any of it then!)

What to plan...

+ What time you will get up

+ What time you will get to the gym/park etc for your exercise

+ How long you will exercise for and what you will do

+ What time you will finish 

+ How long you will need to get ready for work 

+ PREPARE

Before exercising in the mornings, I would prepare everything I needed the night before. 

What to prepare...

+ Your clothes, shoes, and accessories (eg: ipod, hat)

+ Your gym bag 

+ Your food for the next day* 

*Now this is completely up to you. Personally, I was often in a bit of a rush to get ready for work, and I wanted to make sure I had healthy food after my workout. So I whipped my food up the night before.

+ CREATE A HABIT

I wanted to create this whole morning exercise thing, as a new habit for myself. I wanted it to become something I did easily. For me personally, I knew that if I only did this every now and then, I could easily fall back in to procrastinating on it and using the same old excuses. To succeed, I knew I had to make this part of my daily routine.

To create a rock solid habit..

+ Do it everyday (except Sunday mornings of course!)

+ Wake up at the same time everyday

+ Do it in a similar way everyday

STILL NOT CONVINCED? 

Well, maybe this will inspire you...

SOME OF THE (MANY) BENEFITS OF MORNING EXERCISE INCLUDE..

+ You get to revel in that amazing post-exercise-buzz all day long

+ It gives your metabolism an amazing kick-start

+ You can enjoy everything you eat even more because you know you have totally earned it

+ Your exercise is over and done with, so you do not need to think about it for the rest of the day

+ You will feel super proud of yourself

+ You will have a rockin' hot sexy body to show off as a result! What better reason is there than that?

So, over to you! Tell me...

+ What is your exercise routine?

+ Are you a morning exercise lover?

MY TOP 10 TIPS TO REVOLUTIONISE YOUR HEALTH (+ A SNEAK PEAK OF WHAT I EAT!)

People always ask me what I eat. And I love telling them! I am extremely passionate about health and nutrition and I love to eat in ways that nourish and energise my body. I am always coming up with new food creations, and discovering different combinations to create new flavours. I am also fascinated by the role food plays in our body, and how it affects how we look and feel.

I must admit, I am not much of a recipe follower. Nor do I read instructions. Rather, I make food intuitively. I like to experiment with flavours and pull together bizarre combinations to create a delicious treat.

My food doesn't always look the best. But that is not the point. I eat for nutrition, and for taste, not for looks. I guess that is where I sometimes differ from other people. When I prepare food, I try to squish in as much nutritional content as I can, regardless of appearances.


MY JOURNEY TO HEALTHY-NESS

I was not always healthy. In fact, I was the complete opposite. When I was a child I lived on Coco Pops and Milo. When I was at High School my diet consisted of toast with butter and honey for breakfast, a white bread Vegemite roll for lunch, and a huge bowl of pasta with cheese for dinner. Then, once I got to Uni, I relied on staples of coffee, chocolate and hot chips to get me through. It was not until I was in my early twenties that I really began to take control of my health.

Over the past 5 years, I have completely changed the state of my health and my body. I look and feel like a completely different person. Over the years, I have tried many different styles and ways of eating, and they have all combined to help me get to where I am now. I do not stick to any particular diet or way of eating. However, what take away from all of it, are some basic principles that I believe underpinned the transformation I experienced.


10 TIPS TO REVOLUTIONISE YOUR HEALTH  
(+ SOME PICS OF WHAT I EAT!)


1. DRINK FRESH JUICES + SMOOTHIES
I do not mean bottled juices or the smoothies that you get from Boost Juice bars that are loaded with sugar. I mean freshly squeezed juice (preferably with lots of veggies, not just fruit) and smoothies made with fresh ingredients and ideally dairy free.

All you need is a blender and you can whip up a fruity smoothie. And then, why not make it even healthier by throwing in some leafy greens! The fruit in the smoothie will do an amazing job at cutting through the strong flavour of the greens. You'll be amazed! 

SUPER GREEN SMOOTHIE

This is one of my make-it-up-as-you-go-along smoothies!

The ingredients are; 2-3 handfuls of baby spinach + 1/4 avocado 

+ 2 tsps of wheatgrass powder + 1 tsp of maca powder

+ 1 scoop of Sunwarrior Vanilla Protein Powder + a handful

of chia seeds + lots of cinnamon + water!

2. EAT FAT

I eat fat. Natural, good fat. Your body needs it. This type of fat does not make you stack on the weight. Rather it is the type of fat that is used for certain body functions and that is necessary for organs such as your brain, to work. Do not be scared of fat! I love to eat plenty of avocado, coconut oil, almonds, flaxseed oil and chia seeds. These foods are jam packed with healthy fats and Omega 3's. 

3. DITCH REFINED CARBS

I do not eat white carbohydrates. They have pretty much no nutritional content and all they do is make me feel heavy and sluggish. Instead I eat whole grains. I love brown rice, quinoa and buckwheat. They are full of nutrients, gluten free and are higher in protein, fibre and flavour. Plus, they will not give you a horrid blood sugar spike and make you hungry again an hour later. 

I like to eat carbs earlier on in the day (especially after I go to the gym in the morning) as they are much easier to burn off, and I find them easier to digest. My favourite grains to have at breakfast time are buckwheat and quinoa. Below are the 2 ways that I eat them!

MY FAVOURITE BREKKIE #1

Avocado on Buckwheat toast! I often have this in the mornings

after the gym with a boiled egg on top and with fresh baby 

spinach on the side. 

MY FAVOURITE BREKKIE #2

Savoury Quinoa! I cook up the quinoa the night before and the 

next day I will mix in some avocado and put a boiled egg on top.

In this picture I have also mixed through some kale, but when I am 

at work I often add cherry tomatoes and fresh spinach.

4. REDUCE SUGAR

I do my very best to only consume sugar in the form of fruit and honey. Even then, I eat these things sparingly. Unfortunately, sugar is hidden in pretty much everything these days, so to avoid it, you have to keep your eye out for it. Be aware of hidden sugar in sauces, breakfast cereals, drinks, dairy products and pre-packaged meals.

5. ADD IN GREEN FOODS + LOTS OF VEGETABLES

Whenever I am feeling a little sick or run down, the first thing I do is increase the amount of greens and fresh vegetables I am eating. It seriously makes a huge difference. At the moment, I do my best to eat something green with every meal. I do this by having baby spinach with my eggs/grains at breakfast time. Then for lunch I have a big leafy salad. And I always do my best to include green leafy vegetables with my dinner. Increasing my greens is the number one thing that I believe has changed my health.

MY LUNCH

Baby spinach + cherry tomato + mixed sprouts + avocado + tuna

+ red capsicum

6. DRINKS STACKS OF WATER

I know you have heard it a million times, yet I will say it again. Drink water! When you are dehydrated you get tired, your brain doesn't function and your skin looks dry and dull. When you are feeling hungry, drink a big glass of water first and then wait 20 minutes. You might just be thirsty rather than hungry! I keep a large glass bottle on my desk at work and I aim to drink 2 of them a day. It is much easier to get your water intake when it is sitting in front of you all day.

7. EAT IT RAW

I went through a phase of eating a lot of 'raw' food. This means fruits, vegetables, nuts and seeds that are not heated/cooked, as well as soaked and sprouted grains and legumes. I am no longer completely for that way of eating, however, it is important to eat living food in it's natural state that is not over-cooked.

Heating and cooking damages the structure of the nutrients in the food and also destroys many precious vitamins and minerals. It also destroys the enzymes that are needed to digest the food. Aim to eat as many of your vegetables in their raw, natural state to ensure you are getting all of their wonderful nutrients. 

RAW PIZZA @ GREEN LIZARD

A girlfriend and I visited the Green Lizard Raw Food Cafe in 

Sydney and sampled their raw menu. We shared a few different 

dishes, including this raw pizza! A.ma.zing.

8. ADD IN SUPERFOODS

Some people are a bit anti the superfood thing. But I am not! I love anything that is jam packed with nutrients. Some of my favourites that I use regularly are; goji berries, maca powder, spirulina, coconut, chia seeds, raw cacao and wheatgrass.

MORNING TEA PICK-ME UP

I love to create yummy superfood snacks. This treat is made up of

quinoa + tahini + raw cacao + a date + coconut flesh

... and the last 2 are lifestyle tips...

9. EAT LIGHT AT NIGHT

One of the changes that I made which dramatically changed my energy was eating a lighter dinner. I wake up at  5am everyday, and I simply cannot do it when I eat a big dinner. If you go to bed with a full stomach, your body will spend half the night digesting which will take away from it's ability to restore and renew itself.

Personally, I like to sometimes just have a green juice for dinner, yet I know that is not everyone's cup of tea. Just make an effort to start cutting back on the size or heaviness of your dinner. I guarantee you will find it a lot easier to get out of bed the next day.

GREEN JUICE

My standard combo = kale + celery + cucumber + lemon + ginger

Delish!

10. PREPARATION IS KEY
In order to eat well, you need to be organised. I find that on the days where I do not prepare healthy food to take to work, I will end up eating whatever I can find!

This may mean that you have to make time in your evenings to get your lunch ready, or wake up a bit earlier in the morning. Sure, it may seem like a lot of work, but I guess it depends how much you want to be healthy. Personally, I am happy to sacrifice a few minutes of sleep to ensure I get to eat healthy, nutritious food all day.

WHAT I TAKE TO WORK!

I always ensure I have  a supply of baby spinach, cherry tomatoes,

 red capsicum, celery and avocado at work. Then, I also take along a 

quinoa dish, boiled egg, my buckwheat bread and maybe a few

other snacks as well!  It varies from day to day but I like to just

leave a little supply in the fridge at work, so I can draw on it when 

I am in need of a nutritious meal.

GET THE GLOW: MY TOP BODY PRODUCTS FOR INSIDE AND OUT

Learning to love and nourish your body can be challenging in today's society. Many of us can't help but compare ourselves to others and judge our bodies against the unrealistic standards set by the media. 

This type of comparison causes us to label things in our body as wrong or bad. We become flaw-finders and nit-pickers. We strive for some form of perfection, thinking that when we look a certain way we will receive the love or affection we crave. 

In order to overcome these unsupportive habits, we must do whatever we can to engage in behaviours that are instead self-loving and nurturing. Behaviours such as eating whole, healthy food, pampering ourselves with nourishing activities and talking to ourselves in kind ways. 

I have been inspired today to share a range of products that I am currently using which help me take wonderful care of my body and support it to stay strong and beautiful. Over the years, I have moved towards a much more natural approach with how I care for myself. I have moved away from products filled with synthetic chemicals and over-powering fragrances. I have also moved away from foods that are over-processed and devoid of nutrients. In order for me to feel nourished, I need to know that the things I am putting on my skin and in my mouth are filling me up with goodness and helping my body functioning at an optimal level.

So, here is what i am loving right now. 

1. I LOVE MY BODY: ORGANIC BLACK COCONUT + TAHITIAN VANILLA BODY LOTION

I love the concept behind this body cream. The directions on the bottle read "applying body lotion is a wonderful opportunity to connect with our bodies. As you apply, thank every part of your body for giving you a vehicle to experience life! If you've been chronically telling yourself that you're fat, use this time to forgive yourself and love your fat bits"

This stuff is so ridiculously yummy. Not only is the packaging gorgeous, but the smell is out of this world. Plus, it is free from nasty chemicals and is jam packed with nourishing organic ingredients. 

This range of products were created by Toni Childs (as in, the singer). After she was diagnosed with a serious thyroid condition called Graves Disease, she embarked on a journey to heal herself naturally and created this products along the way. You can read more about her story here. 

2. GREEN GOODNESS

Whenever I have the chance, I like to whip up a fresh, organic green juice using my Huroum juicer. My favourite combination is kale, celery,  cucumber, apple, lemon, ginger and a pinch of cayenne pepper. 

Lately though, I have been finding that I don't always have the time to get around to juicing. So, I have been creating a bit of a cheat green drink which may not be as good as the real thing, but still provides your body with a whole heap of alkalising vitamins and minerals. 

Prior to going to the gym each morning, I make myself up a green shake. I find this actually gives me a big pep up before my work-out and reduces the amount that I need to eat afterwards. At the moment I am using Vital Greens powder, Spirulina powder, Barley Grass powder, Maca powder and a squeeze of half a lemon. I shake it all up together with water and drink!

3. KARPATI NATURAL HAIR CARE: SULPHATE-FREE SHAMPOO + SILICONE-FREE CONDITIONER

I was given a sample of these hair products by my local health food store, and I fell in love with them instantly. 

Over the years, I have tried a lot of natural and chemical free hair products, and I have always been less than impressed. They have either left my hair dry and dull or greasy and flat. 

However, since I have been using the Karpati products, I have actually been receiving a lot of compliments about my hair. They are moisturising and leave your hair full of body. Plus, they are free of horrible harsh chemicals that most hair products contain. 

The conditioner has a subtle coconut smell which leaves your hair smelling divine without that fake over-fragranced smell that most conditioners have.

4. YOGA DOWNLOAD

I love the atmosphere of yoga class, and feeling I get after an hour long session. But for some reason, I always seem to procrastinate on getting my self to a class. So, to overcome this, I have began practicing at home using Yoga Download.

Once you download the class, you can use it anytime you like. It means I can squeeze in a quick morning session, do a longer one on a Sunday afternoon, or build in a regular practice for each evening when I get home from work.

There are various styles and levels of yoga, and you can choose what length of class you want to use as well. 

I have been using Yoga Download for the past 2 years now and I have found it has really strengthened by practice. It is great for beginners too as you can take it at your own pace.

5. MV ORGANIC SKINCARE: ROSE SOOTHING + PROTECTIVE MOISTURISER

Last Christmas, my boyfriend gave me a pack of MV Organic skin care products. I was blown away by the richness of each of the creams, and the amazing smells of essential oils that were used in each of them.

My favourite out of the pack was the Rose Soothing & Protective Moisturiser.

I have used plenty of rose-scented creams in the past, as I absolutely adore how they smell. Yet, I often find that they are watery and the smell of rose is quite faint. This cream is different. The texture is rich, thick and creamy and the smell of rose is sweet and strong.

A little bit of this cream goes a long way, so I will sometimes just dab it around my eyes or even use it on my neck as perfume.