The internet is packed with tons of healthy smoothies recipes, tempting us with irresistible tastes and flavours. Crammed with vitamins and nutrients, smoothies have become our go-to quick-fix to help us to easily ensure that we have all of the goodness that we need for the day ahead.
Best of all, if we choose the right recipes, smoothies can be part of our mindfulness routine too. Read on to find out how to select, prepare and store the best smoothies for a happy autumn and a mindful day.
Easy Is Tricky
The way that we feed ourself impacts the condition of both our bodies and minds. As research shows, choosing the right food is essential if we want to remain sane and happy, as well as energised and active. Providing our body with all of the good things that it needs in order to work properly, affects our moods too. Thus, our food choices are an essential part of a mindful lifestyle.
However, it is easier said than done.
For most of us life is stressful. With challenges at work, the demands of family life and relationship problems, we often forget to eat during the day. This is one of the main reasons why healthy smoothies have become so popular.
Easy to prepare, easy to take away and easy to consume, smoothies are the ultimate in convenient and healthy food. But the easy part is where things get tricky. It does actually takes some effort to concoct a smoothie that is truly healthy and beneficial to our body and mind. So, how do you make a smoothie into a mindful smoothie?
How To Turn A Smoothie Into A Mindful Dish
1. Select the ingredients carefully. Buy organic, fresh and seasonal.
2. Make the smoothie yourself. It might become your five minute morning routine. You might not be into meditation during the first hour of in the morning, instead you can turn the smoothie preparation into an awareness ritual.
3. Peeling and chopping will give you time to clear your mind. Focus your mind on following the knife’s movements. If thoughts arise, bring your attention back to the knife. Notice the sensations through your hands as you handle the knife, the monotonous sound, the ingredients’ aromas.
4. Take time to enjoy drinking your smoothie. Whether it is in the morning instead of a traditional breakfast, or a bit later whilst you are on-the-go, allow yourself to notice the texture and taste of the smoothie with each sip that you take.
5. Just be present whilst drinking it. Thank yourself for the effort that you made to prepare something healthy and recognise that you just did something meaningful.
Top tip: Always use a glass container to store your smoothie if it is not drunk immediately.
3 Healthy Smoothies Recipes For Autumn
As the season changes and the weather begins to cool, it is important that we help our bodies to strengthen up during this period of transition, so that we can avoid colds at all costs. Here are our top 3 favourite healthy smoothies that build your strength perfectly this autumn.
1 1/2 avocado
1 cup spinach
1 cup blueberries
1 cup raspberries
1 cup coconut milk
1 spoon chia seeds
Avocados are filled with healthy fats, protein and fibre, making them perfect for strengthening the immune system and feeding the body the energy that it needs.
Spinach provides the body with: vitamins K, A and C, folate, magnesium, iron and B2 vitamins. Iron is a key part of energy production and DNA synthesis. It plays an important role in the body’s red blood cells which help to transport oxygen around the body.
Everyone should know by now that blueberries are high in antioxidants. But did you also know that blueberries reduce DNA damage which can help protect against cancer and ageing? These super berries can also lower blood pressure and protect cholesterol levels in the blood. Planning to eat as many blueberries as possible? Me too!
The sisters of blueberries, raspberries, contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart problems, circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventative, and have been shown to have anti-inflammatory properties.
Coconut milk is full of vitamins and high in calories, which will give you a great, natural energy boost for the day – plus it tastes yummy!
Chia seeds are a major source of omega-3 fatty acids, antioxidants, fibre, iron and calcium (basically everything that you need to live a good and healthy life).
Good enough to drink every day!
1 1/2 bananas
1 cup almond milk
1 cup spinach
1 cup celery
1 carrot or 1 cup organic carrot juice
1 spoon chia seeds
Bananas are rich in potassium which is known to help lower blood pressure, and lower the risk of heart disease. They are also great for keeping you feeling fuller for longer.
Almond milk is rich in Vitamin D. It strengthens your bones and reduces the risk of heart disease. Additionally, it is also a delicious low calorie drink.
Kiwis are extremely high in vitamin C. Vitamin C acts as a powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. It also helps to boost body’s immunity against harmful pathogens.
According to some studies, kiwi fruits contain many useful medicinal compounds, such as antioxidants and serotonin, which may be beneficial in the treatment of sleep disorders. It is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep.
Celery is full of vitamins C, K, folate, potassium and fibre, so it is full of good nutrients.
Carrot juice is a good source of beta-carotene, a type of vitamin A which is one of the most powerful antioxidants in existence. Vitamin A helps to protect the surface of the eye and contributes to strong vision. Drinking carrot juice can fight against various eye disorders, such as macular degeneration, cataracts, and blindness.
1 cup strawberries
1 spoon raw cacao powder
1 spoon coconut oil
1 cup coconut milk
1 spoon chia seeds
Packed with vitamins, fibre, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits with high antioxidant capacity and are a good source of manganese and potassium.
Raw cacao powder has 40 times the antioxidants of blueberries. It is the highest plant-based source of iron around. Full of magnesium for a healthy heart and brain, raw cacao powder has more calcium than cow’s milk. This amazing substance is also a natural mood elevator and anti-depressant.
We’re wow-ed by this, are you?
Coconut Oil can reduce your hunger, helping you to eat less. It kills harmful microorganisms, increases fat burning and protects skin, hair and dental health. The fatty acids in coconut oil can boost brain function in Alzheimer’s patients, as well as helping you to lose fat, particularly harmful abdominal fat.
Include one of these healthy smoothies in your daily routine, and you can be sure that your transition to the cold winter ahead will be smooth. Make sure that you store your smoothies in glass cups if keeping them overnight or for longer periods of time.
Don’t forget, a clean and nutrient rich diet keeps you in balance, helping you to concentrate better when meditating or performing other daily tasks. Always stay in touch with your body and listen to its needs!
SparkYourBloom Today And Everyday!
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Petra is preparing to begin studying Psychology in Media and Communication in London. In the meanwhile, apart from studying for her exams, she is pursuing her passion for people, human behaviour, the health of the mind and learning the nitty gritty of running a business from her mom.