Waking up to sunny mornings means refreshing smoothie breakfasts bowls that are both fresh and sweet filled with tons of healthy nutritions to keep your body and mind happy. So I created a thick berry smoothie out of all the berries I had which was acai, blueberries and raspberries which are extremely nutritious and full of vitamins and antioxidants and mixed it with some banana, to make the texture creamy and give it a little touch of sweetness. To make it more filling I added some oats and shia seeds which are full of good minerals and fibers to ease my digestion and peanut butter, simply because it’s just so amazingly good to add in almost anything and it provides healthy fats and proteins.
It’s just so important to eat a solid breakfast that keeps you full until next meal and rises that energy-level through out the morning without making your blood sugar go crazy. I can understand it’s hard to know exactly what ingredients provides you with nutritious goods, when there are SO many breakfasts out there looking healthy and alright. Just remember that everything that comes out of a cereal box from the supermarket (although it seems like they are healthy enough) are probably filled with lots of sugars that leeds to obesity, heart diseases and tooth decay. And also in anything made out of wheat we find “simple” carbohydrates that are made up of small sugar molecules the body easily coverts to glucose that fuels cellular function and provides quick energy. Energy sounds good enough but the thing with this is, that the metabolic fuel provided by “simple” carbs is quickly depleted which then will produce feelings of fatigue and hunger as the body craves more. This means that these sugars will actually makes us more hungry after a while and we will then have the need to eat more to get our energy levels up again. So choose foods that are low in sugar and high in proteins and fibers such as organic natural oats, seeds such as shia or hemp, grains such as buckwheat or quinoa as the base, and then combine it with some fruits or veggies filled with vitamins and antioxidants and some healthy fats from nuts, nut butters, oils or even avocado. If you are not a vegan than eat organic eggs and make them scrambled or make an omelet out of them with wonderful veggies. There are endless ingredients to choose for a healthy breakfast, go for clean, organic, unprocessed and without added sugars- and you will be able to make yourself a nutritious breakfast meal to keep your mood and energy healthy and balanced.
A handful of blueberries
A handful of raspberries
A tablespoon acai powder
One banana ( use half of it in the smoothie and the rest as topping)
A little bit of oat milk
A tablespoon Peanut butter ( to mix it with the rest in the smoothie)
A teaspoon of flaxseed oil
Some oats and
One and a half tablespoon shia seeds
Mix all the ingredients together in a blender and top it with banana, more raspberries and walnuts.
I try to eat my berries everyday either in my breakfast or as a healthy afternoon snack. It’s such a delicious way to get an antioxidant boost. On the list of some of the highest antioxidant foods in the world we find the acai berry which is the fruit of the acai palm, cocoa, pecans, goji berries, elderberries, blueberries, cranberries ( all berries are actually an excellent antioxidant source) pistachio nuts and garlic.
So why do we need to eat these antioxidant rich foods?
Because antioxidants protects us from damage from harmful molecules called free radicals that attacks healthy cells. If our cells are weakened they are more susceptible to cardiovascular diseases and many experts believe this damage is a factor in the development of cancer, blood vessel disease (atherosclerosis) and other conditions. Unfortunately, we are exposed to free radicals everyday through for example; pollutants especially in big cities or when smoking, when the body has to break down certain medicines, and through normal processes that takes place in our bodies such as the burning of sugars for energy and also the release of digestive enzymes to break down the food we eat.
Can’t the body naturally produce antioxidants?
Yes, these are called endogenous antioxidants. However, the body relies on external sources exogenous antioxidants to obtain the rest of the antioxidants it needs. These are obtained mainly trough the diet and are commonly called dietary antioxidants. Lots of fruits, veggies and grains are rich sources of dietary antioxidants. Examples of these are beta-carotene, lycopene and vitamins A,C and E.
When oxidative stress weakens the cells it can be one of the reasons to bad skin and skin issues. Imagine an apple that’s getting brown and its skin gets wrinkled or produces brown marks, well that’s kind of the same thing that happens to us whenever our cells aren’t strong and healthy. Our skin gets dry and wrinkled and more sensitive to UVA/UVB. So by eating lots of fruits, veggies and certain grains we can eat towards a healthy glowing skin, fight aging and help the skin to better tolerate the sun.
It has been amazingly sunny and hot on the island these days, which means beach time with a book, long walks and happy people everywhere! This weather really makes me crave for ice-cold refreshing smoothies, like the one I made myself today. Watermelon always comes to my mind when thinking of summer, so I couldn’t miss this fruit when preparing a cold glass of goodness. Cold watermelon, lemon and ginger are perfectly together for a sweet/sour flavor when looking for a little something to cool you down. Watermelon is a great fruit to help you hydrate since it’s mostly made of water, and a good source of vitaminC which provides protection against immune system deficiencies. Its red flesh is also a significant source of phytochemicals in particular one called lycopene, which is also found in tomatoes, a nutrient with cancer-protection qualities. Lemons are just awesome for a whole bunch of health issues because of its antibacterial, antiviral and immune boosting powers. They also contain endless of substances like calcium, notable citric acid which can be effective in treating skin issues like acne, vitaminC, bioflavonoids, magnesium, pectin and limonene, which promotes immunity and fights infections. Ginger is such a stunning immunity shot as well and has been shown to be more effective against bacterial staph infections than antibiotics, but let’s not forget its anti-inflammatory and digestion friendly properties, its power to ease nausea and motion sickness, its prevention of diabetes, and how it improves the absorption and assimilation of essential nutrients in the body. So here you are, a very simple 3 ingredient smoothie that tastes delicious and full of great things for your health and well being!
Some big pieces of very cold water melon ( you can even put it in the fridge for a while to get a more slushy consistency)
Some organic ginger juice
It’s all up to you how much of each ingredient you want to use, depending on how sweet or sour you want your smoothie to be. You can even put some ice cubes in it. Just blend it all together and you will have a refreshing summer smoothie to enjoy!
Have a beautiful day!
This is my favorite salad at the moment. I’m trying my best to vary as much as I can, but it’s just so good! The juicy beets blend perfect with the quinoa, creamy avocado, crunchy celery, lamb´s lettuce, sweet potato and walnuts to create the perfect vegan meal. The ingredients together create a beautiful bowl full of natural bright colors. Eating like this just tastes and feels great. The protein and fibre in the quinoa makes it wonderfully filling, while the combination of the rest of the ingredients is full of healthy fats and provides countless vitamins and minerals which helps your skin, mind and body to stay beautiful and healthy.
A glass of cooked quinoa
Half to one steamed or raw beetroot ( it depends on how big it is)
One celery stalk
Half sweet steamed potato
A handful of lamb’s lettuce
7 crushed walnuts
A tablespoon olive oil
Cook the quinoa and steam the potato and beet(if you wish, you can also eat the beet raw). Slice and blend the rest of the ingredients together in a bowl and add the cooked quinoa, sweet potato and beetroot after it has been cooled down. Mix it all and finish the dish by adding the oil and squeeze the lemon on top of the salad.