Morning Detox Smoothie

This smoothie is adapted from a recipe by Dr Mark Hyman and is packed with dense nutrition. It is as thick as any thick shake you can buy form any diner and one hundred times more nutritious.

This Shake is a reset every morning to educate your taste buds and curb your sugar cravings.

Notice there is no banana in this recipe, no fruity mango or sweet dates.

Here the berries provide the sweetness and all other ingredient are mineral dense, protein rich or healthy fats to satiate your body and eliminate your cravings.

You are going to feel FULL after this shake, satiated, replete and will power through your morning without that sugar squirrel brain that keeps shouting muffin, candy or chocolate inside your head. It is a blessed release.

Let’s run through some of the gorgeous nutrition that is is this glass.
Berries bring the anti-oxidants, vitamin C and fibre
Avocado Loves us up with healthy fats, fibre and vitamin E, Avocado is also anti-inflammatory.
Almond Butter, Pumpkin Seed Butter, Brazil Nuts and Walnuts offer us health fats, protein and minerals.

When we do not get the minerals in our diet that we need, our brains start to get antsy and send us the message, via cravings, that we need to eat to eliminate our deficiencies. Often the only message we hear is sugar or salt, but the deficiency is far more subtle than that.

Pumpkin seeds are backed with zinc for healthy gums and tissues and to ensure a healthy immune system.
Brazil nuts are rich in selenium, a powerful anti-oxidant mineral that is highly supportive of our thyroid gland. Our thyroid gland is responsible for the big cycles in our bodies so a healthy thyroid gland means fired up metabolism which makes it ease to maintain our ideal weight, a smooth circadian rhythm with lots of great sleep and a regular menstrual cycle.

Minerals are important and are can be the reason why we are overweight but malnourished.

Hemp and Chia seeds give us a healthy dose of plant based protein, fibre and anti-inflammatory omega 3 fatty acids.

This shake is rich in anti-inflammatory nutrition because sugar is inflammatory to our bodies and the fat cells built up on our bodies by eating too much sugar in the diet release inflammatory cytokines into our bloodstream. Sugar creates a negative cycle that causes inflammation in the body when it is eaten and results in our bodies being systemically inflamed. You might call this depression, brain fog and physical pain.

The nutrition in this shake helps us to break that cycle.

Do you see what we are doing here?

This is not about cutting down on food to get yourself thin! This shake is all about deeply nourishing yourself in the morning to give your body the nutrition it needs so that you reduce your cravings for sugar and can finally stop beating yourself up inside your head for failing.

And as this is the case, this Morning Detox Smoothie is transformative.
Drink one each morning for a week and see how you are feeling, notice if your cravings have abated and recognize your body when it is fully and beautifully fuelled.

Ingredients

1 cup coconut, hemp. oat milk
1/2 cup filtered water
1 cup blueberries, raspberries, cherries fresh or frozen
1/4 lemon including skin and pith
1/4 avocado
1 tbsp almond butter
1 tbsp pumpkin seed butter (optional)
1 tbsp coconut oil or butter
2 walnuts
2 Brazil nuts
1 tbsp chia seeds
1 tbsp hemp seeds

Instructions

Add all ingredients to a high powered blender and blend until smooth
Use as a smoothie bowl base adding more fruit and nuts as desired or drink as a think shake

Chocolate Avocado Mousse

What do you do if you want a sweet treat and do not want to spike your blood sugar?
Balancing daily blood sugar levels is important for the midlife woman as our cells become more resistant to insulin as our hormones estrogen and progesterone diminish.
When our blood sugar levels are balanced, our hormones are balanced, our mood stays balanced, our microbiome remains balanced and we have even energy throughout the day.
But we all want dessert every once in a while and life is for living and sharing and enjoying!
Healthy eating is not all about being a kill-joy or always eating salad! It is about making sensible choices from nutritious options of real, nutrient dense food.

Enter this recipe for Chocolate Mousse which uses avocado as its base.
Anti-inflammatory avocado is packed with healthy fats that slow the passage of sugar into the blood stream as this mousse is being digested.
Smooth and rich, chocolaty and delicious, I challenge you to ask your family to guess the hidden healthy ingredient.
Serve with antioxidant rich seasonal berries for a sweet treat that packs a nutritional punch and fits perfectly into The Nourished Midlife Womans menu plan.

Ingredients

3 ripe avocados peeled and with the stone removed

1/4 cup raw cacao

1/4 cup melted organic dark chocolate chips

3-4 tbsp milk of choice (I used coconut milk)

1/2 tsp pure vanilla extract

1/8 tsp salt

1/4 cup pure maple syrup

Instructions

Place the chocolate chips in a glass bowl over a small pan of simmering water and gently melt the chocolate. Or use a microwave to melt the chocolate chips.
Place all other ingredients into a blender.
Pour the melted chocolate over the ingredients and blend until smooth.
Serve with fresh berries of your choice.

If like me you are an avocado lover and you want more of this anti-inflammatory fruit in your diet, you might enjoy this recipe for Guacamole

'Energy All Day' Home Made Granola

How you feel throughout the day is directly impacted by what you eat in the morning. Are you eating a morning meal that steadily fuels you? OR do you climb onto the sugar roller coaster?

I am going to hit you where it really hurts and tell you that during peri-menopause, because your hormones estrogen and progesterone are diminishing, the cells of your body become less receptive to insulin and the sugar that is in your diet becomes responsible for your midlife muffin top.

Many of us spike our blood sugar levels first thing in the morning, with boxed cereals, jam toast, pastries, drive through breakfasts and coffee. Yes coffee. The caffeine in your daily joe actually kicks your body into “fight or flight” which gives us a brain buzz we love, but also floods our bloodstream with glucose.

Those of us sipping lattes and flavoured coffees are also spiking our blood sugar levels with the milk sugar, lactose. When are hormones are causing our cells to lose their sensitivity to glucose in the bloodstream, this leaves us vulnerable to energy crashes, mood swings and that hangry bitch mode later in the day.

When we flood our system with too much sugar on a daily basis and the hormones estrogen and progesterone are no longer initiating insulin sensitivity in peri-menopause, our body will eventually become insulin resistant. This is when the cells of the body do not respond to the hormone insulin, released from your pancreas which is poured into the blood stream to encourage each and every cell in the body to absorb its share of sugar and to protect the veins and arteries of the cardiovascular system from sugar damage.

The trick to balancing blood sugar levels all day and avoiding energy spikes and crashes, is to eat a nutrition dense healthy breakfast. Eating a breakfast that is rich in fibre, healthy fat and protein impacts your body positively in four important ways.
1. Jumpstarts your metabolism, the body’s internal furnace.
2. Reduces anxiety. The brain will de-stress when it’s been fuelled.
3. Increases cognitive functioning and mental accuracy throughout the morning.
4. Improves mood. Breakfast sets the bar for blood sugar levels throughout the day. 5. Initiate metabolism so that the thyroid gland can ‘rest’.

Look at this bowl of goodness!
Nuts and seeds are rich in minerals that support our thyroid health and are involved in hundreds of tiny chemical reactions within our cells on a daily basis.

Slow burn carbs support our energy levels throughout the day and also help midlife women to burn fat and maintain a joyful mood daily. We need our carbs ladies, just the real food, slow-burn ones that don’t put us back on the sugar roller coaster.

This granola recipe is packed with flavour as it contains the spices cinnamon and cloves. Cinnamon supports the body to become more sensitive to insulin so that you can balance your blood sugar better and both spices are helpful in maintaining the balance of the microbiome.

Serve with berries and yoghurt, milk or a milk substitute.

Ingredients

2 cups rolled oats 

1 cups crispy brown rice cereal

1/4 cup sunflower seeds 

1/4 cup pumpkin seeds

3/4 cups shredded unsweetened coconut 

1/4 cup sliced almonds 

1/4 cup walnuts (or whatever other nuts you like)

1 Tbsp ground Cinnamon 

1/2 Tsp Ground Cloves

1/3 cup coconut oil 

1/3 cup (real) maple syrup 

Instructions

Mix dry ingredients together in a bowl and set aside

In a small bowl melt the coconut oil and maple syrup together

Pour wet ingredients over dry ingredients and mix until well coated

Spread evenly on one or two baking sheet s so that the ingredients are spread evenly.

Bake at 250 for 60 minutes or until golden. (I got a little impatient and turned it up to 300 or maybe even 350 at one point. Just keep stirring it every few minutes so the bottom doesn’t burn

Let cool and store in a container.

If like a breakfast that helps you to balance your blood sugar levels but tastes like a dessert, you might like this Turmeric and Honey Oatmeal. You can find the recipe here.