Immune Boosting Smoothie

INGREDIENTS

• 50g Apricots

• Half an Avocado

• 20g Almonds

• 50g Berries

• Handful of Kale

• 20g Brazil nuts

• 30g Watermelon

• 20g Walnuts

• 10g Pumpkin seeds

• 40g Banana

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

AVOID

If you’re feeling run down or are concerned about your immune system then it’s a good idea to avoid soya and grains. Too many grains, such as rice and quinoa, can be harmful because they contain phytates, which bind on to essential nutrients such as zinc and manganese and prevent their absorption. These nutrients are needed to produce powerful antioxidants.

Ingredient	Benefit
Apricots	contain Vitamin A, which is needed for anti-body production and cell replication so cells divide normally.
Avocado	contains B6, which supports B and T cells (immune cells), plus essential fatty acids.
Almonds	these contain vitamin E, which is needed for T cell communication (immune cells).
Berries & kale	contain vitamin C, which increases antibody production and is also a powerful antioxidant.
Brazil nuts	contain selenium, which is involved in the action of natural killer cells and T cells and also in antibody production.
Watermelon	contains carotenoids, which convert into Vitamin A and stimulate natural killer cell production. It also has anti-inflammatory properties.
Walnuts, pumpkin seeds & almonds	contain essential fatty acids. Notably omega 6, which helps red blood cells to keep their shape.
Banana	contains prebiotics, which stimulate immune response in the GI tract and help to reduce the vitamin C required for blood clotting.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Heart Health Smoothie

INGREDIENTS

• 100g Berries

• Handful of Kale

• Handful of Spinach

• 20g Almonds

• 10g Sesame seeds

• 30g Oat bran

• 10g Pumpkin seeds

• Half an avocado

• 20g Cucumber

• 20g Apricots

• 20g Nuts

• Probiotic (as pre label)

• 20g Blackcurrants

• 20g Strawberries

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

AVOID

If you’re concerned about heart health it’s a good idea to avoid low fat diets, alcohol, refined foods, grains and artificial fats. Too many grains, such as rice & quinoa, can be harmful because they contain phytates, which bind on to essential nutrients such as zinc and manganese and prevent their absorption. These nutrients are needed to produce powerful antioxidants.

Ingredient	Benefit
Berries	contain soluble fibre, which lowers cholesterol plus powerful antioxidants that fight free radicals.
Kale & spinach	contain fibre and antioxidants and they also lower enzymes that contribute to heart disease.
Almonds & sesame seeds	contain calcium required for the action of the heart muscle.
Oat bran, pumpkin seeds & spinach	contain magnesium, which is involved with heart muscle contraction and also helps to lower blood pressure.
Avocado, cucumber & apricots	contain potassium, which helps to lower blood pressure.
Nuts & avocado	contain essential fatty acids which help to thin the blood, plus they’re both high in vitamin E, which helps to lower levels of saturated fats. Nuts also contain zinc which is an essential antioxidant.
Spinach	helps to lower homocysteine levels. Homocysteine interferes with enzymes that will affect elasten and collagen that will therefore damage arteries. Effectively homosytene affects enzymes that are needed for the integrity of arteries. It also contains folic acid and B6, which help lower homocysteine.
Probiotic	help the excretion of cholesterol from the body.
Blackcurrants & strawberries	contain vitamin C, which helps to lower cholesterol. They are also powerful antioxidants and help to convert fat into energy, preventing fat build up and atherosclerosis.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Detox Smoothie

INGREDIENTS

• 50g Beetroot

• 50g Celery

• 50g Apple

• Handful of Spinach

• Spirulina (as per label)

• Chlorella (as per label)

• 30g Carrots

• 40g Citrus fruits

• Cold green tea

METHOD

Add all of the ingredients to your mixer, top up with cold green tea and blend.

AVOID

If you're trying to cleanse your system it's a good idea to avoid fat, sugar and alcohol.

Ingredient	Benefit
Beetroot	contains a powerful antioxidant betacyanin, which helps detoxification inside the liver.
Celery	has diuretic properties and helps with toxic elimination. Decreases uric acid in the blood, which lowers the risk of getting kidney stones.
Apples	contain antioxidants that prevent the growth of cancer cells in the bowel and liver.
Spinach, spirulina & chlorella	contain chlorophyll which help the liver get rid of harmful dietary and environmental toxins.
Carrots	contain sulphur and glutathione, which help the detoxification process in the liver.
Citrus fruit	contains vitamin C which helps nullify and remove harmful toxins.
Green tea	cold green tea contains catechins, powerful detoxifying antioxidant.

Anti-Ageing Smoothie

INGREDIENTS

• 20g Cashew nuts

• 10g Sesame seeds

• 10g Sunflower seeds

• 50g Oats

• 20g Pumpkins seeds

• Big handful of Spinach

• 20g Brazil nuts

• 50g Citrus fruits

• Half an Avocado

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

AVOID

If you're worried about signs of ageing it's a good idea to generally avoid too much fructose (limit yourself to 2 pieces of fruit each day), low fat products and grains. Too many grains, such as rice and quinoa, can be harmful as they contain phytates, which bind on to essential nutrients such as zinc and manganese and prevent their absorption. These nutrients are needed to produce powerful antioxidants. 

Ingredient	Benefit
Cashews, sesame & sunflower seeds	contain copper, which help produce a really powerful antioxidant called Superoxide Dismutase (SOD).
Oats & pumpkin seeds	contain zinc, which also helps to produce SOD.
Spinach	contains manganese, which again helps produce SOD.
Brazil nuts	contain selenium, which is needed to produce glutathione peroxidase (GPx) another really important and powerful antioxidant needed in the body.
Citrus fruits	contain antioxidants needed to eradicate free radicals. Free radicals speed up the ageing process. Antioxidants help quench those free radicals, thus slowing the ageing process.
Avocado	contains powerful antioxidants like vitamin E.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Skin Smoothie

INGREDIENTS

• 40g Red apple

• 40g Berries

• 15g Almonds

• 15g Cashews

• Handful of Swiss chard

• 20g Brazil nuts

• 20g Goji berries

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

 

AVOID

If you suffer with skin issues it's a good idea to generally try and avoid low fat diets, artificial fats, grains and phytates.

 

Ingredient	Benefit
Red berries & apple	contain bioflavonoids and antioxidants, which reduce inflammation and protect cells.
Almonds, cashews & Swiss chard	contain oxalic acid, which has been shown to clear skin of blemishes.
Brazil nuts	contain selenium, which improves immune function and protects cells against damage. Selenium also promotes growth of hair and nails.
Goji berries	help to repair skin damage.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Brain Boosting Smoothie

INGREDIENTS

• 20g Sunflower seeds

• HAndful of Spinach

• 50g Cantaloupe melon

• HAndful of Kale

• 20g Almonds

• 20g Flax seeds

• Half an Avocado

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

 

 

Ingredient	Benefit
Sunflower seeds & spinach	both contain B vitamins, which slow the rate of brain shrinkage and the onset of Alzheimer’s.
Wheatbran, almonds & cashews	contain magnesium, which helps to strengthen bones.
Cantaloupe melon, kale & almonds	all contain vitamin E, which protects the brain against toxic protons, and are powerful anti-oxidants preventing build up of free radicals in the brain. They also contain vitamin A.
Flax seeds & avocado	contain omega 3, which improves brain health.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Bone Strengthen Smoothie

INGREDIENTS

• Small handful of Spinach

• Small handful of Kale

• Small handful of Collard Greens

• 20g Wheatbran

• 20g Almonds

• 20g Cashews

• 40g Papaya

• Handful of Swiss Chard

• Coconut water

METHOD

Add all of the ingredients to your mixer, top up with coconut water and blend.

 

 

Ingredient	Benefit
Spinach, kale & collard greens	contain calcium and vitamin K, which are need to strengthen bones. Calcium is also taken from bones to neutralize acidity in the body. Over the age of 30 there is greater natural depletion in bone density so it’s even more important to maintain calcium levels.
Wheatbran, almonds & cashews	contain magnesium, which helps to strengthen bones.
Papaya & Swiss chard	contain potassium, which helps neutralize the bloods, preventing the leaching of calcium from bones.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Sleep Well Smoothie

INGREDIENTS

• 20g Dates

• 20g Cashews

• 30g Oats

• Spirulina (as per label)

• 15g Pumpkin seeds

• Handful of Swiss chard

• Handful of Spinach

• Handful of Collard greens

• 1 tsp Cinnamon

• Almond milk

METHOD

Add all of the ingredients to your mixer, top up with almond milk and blend.

 

 

Ingredient	Benefit
Dates, cashews, oats & spirulina	contain tryptophan, which is needed to make melatonin and therefore serotonin. Tryptophan, plus tryptophan hydroxylase subsequently produce serotonin.
Pumpkin seeds, Swiss chard & spinach	contain magnesium, which is a relaxant and also increases blood flow.
Collard greens	contain calcium, which helps sustain rapid eye movement (REM).
Almond milk	contains calcium. It’s thought that calcium helps tryptophan to release melatonin.

DIGESTION Smoothie

(TO EASE CONSTIPATION)

INGREDIENTS

• 10g Flax seeds

• 10g Dates

• 10g Figs

• 10g Prunes

• 30g Pear

• 30g Carrot

• 30g Peaches

• 200ml Coconut water

METHOD

Add all of the ingredients to your mixer and blend.

 

 

Ingredient	Benefit
Flax seeds	contain both soluble and insoluble fibre needed for food transit through the body.
Dates, Figs & Prunes	are fibre rich and contain potassium. Potassium acts like an electrolyte helping to balance water, fluid and sodium levels in the digestive tract. Low potassium can lead to both bloating and constipation, so it's helpful for elctrolyte balance.
Pear & Peaches	a good source of fibre.
Carrots	contain both beta-carotene and soluble fibre and help remove ADL cholesterol.
Coconut water	contains electrolytes which help hydrate. Constipation can be both a cause of and be caused by dehydration, which is why these are important.

Stress Busting Smoothie

INGREDIENTS

• 20g Nuts

• 10g Seeds

• Handful of Spinach

• Half an Avocado

• 50g Yoghurt

• 30g Cucumber

• 20g Blackcurrants

• 20g Strawberries

• Coconut water

METHOD

Add all of the ingredients to your blender, top up with coconut water and blend. 

 

AVOID

If you're feeling stressed it's best to avoid too much red meat, too much dairy, salt, liquorice and concentrated fruit juice.

Ingredient	Benefit
Nuts, seeds & spinach	contain both magnesium and phosphorous. Phosphorous is needed for the body's primary energy source ATP (adenosine triphosphate) and in times of stress your metabolism is increased and phosphorous is depleted. Magnesium is essential for adrenal function, especially the formation of adrenalin.
Avocado & yoghurt	contain B5, which is required for the production of stress hormones.
Avocado, cucumber & spinach	all contain potassium, which is needed for the metabolism of proteins and enzymes that help obtain energy from glucose.
Avocado, nuts & seeds	contain essential fatty acids. During times of stress the body can become inflamed, which can impair adrenal function and the blood also thickens. EFA from these foods helps to thin the blood and decrease inflammation.
Blackcurrants & strawberries	contain vitamin C, which is needed for adrenal function, as it’s needed for the production of both adrenaline and cortisol, which are stress hormones produced by the adrenal glands.
Coconut water	contains bioactive enzymes that aid digestion, is full of potassium and is also good for a bit of extra flavour.

Energy Boosting Smoothie

INGREDIENTS

• Probiotic (dose on supplement label)

• 20g Nuts

• 10g Sunflower seeds

• Handful of spinach

• 100ml Grape juice

• Half an Avocado

• 50g Cantaloupe melon

• 30g Blackcurrants

• Handful of Swiss chard

METHOD

Add all of the ingredients to your mixer and blend. 

 

AVOID

If you're struggling with low energy it's best to avoid tea and coffee, low protein diets, alcohol and carbonated drinks.

Ingredient	Benefit
Probiotic	helps obtain nutrients from food that are needed for energy, such as magnesium and B vitamins.
Nuts, sunflower seeds & spinach	all contain magnesium, which is a glucose carrier. This means magnesium carries glucose through the blood stream to the cell where it’s converted to pyruvic acid and is then used in the aerobic energy system (called the Krebs cycle). The Krebs cycle is the aerobic energy system by which energy is produced and magnesium is needed for that as well.
Nuts & seeds	these also contain vitamin B1, which is needed to convert both fat and glucose into pyruvic acid, which is the compound needed inside the krebs cycle to produce energy.
Grape juice	contains chromium, which makes insulin more potent. Insulin is needed for energy storage.
Avocado & spinach	contain B2, which is needed to move electrons round the Krebs cycle and once they're moved around they release energy.
Cantaloupe melon & blackcurrants	contain vitamin C, which is needed to produce ATP (adenosine triphosphate) inside the Krebs cycle. ATP is the body's primary energy source.
Swiss chard	this contains biotin, which helps convert both fat and amino acids to pyruvic acid for the Krebs cycle.