This year I am trying to implement small practical steps to lead a healthier and more wholesome life, starting with food! I’ll be sharing some of my recipes along the way. (It’s going to be a long road to change. It’s currently 5 am and I am thinking about a cheesy pizza for lunch! Mmm).
As a junior doctor, days can be quite long and tiresome and having a good breakfast is really an essential part of the day to give a steady release of sugar and thus energy in the morning.
I’ve recently jumped on the smoothie bandwagon. Breakfast doesn’t need to be bland and boring ‘toast and cereals’. Smoothies are a great way to add a bunch of fruits to your diet combined with some filling fibre. Blend this into a delicious meal drink that you can down quickly (or sip and savour slowly) before you head off to work. You can make this without the protein powder and oats, but I add this to keep myself fuller for longer and for a more substantial drink.
The blender used is from Target, the ‘twist and go‘ for 20 bucks. I love this blender. It is super easy to use. Simply pop your ingredients into the cannister, twist on the blending blade lid, pulse down or blend onto the base, unscrew the blade lid and pop on the provided drink lid to take your drink on the go! SO easy and cheap.
- 3 heaped tablespoons of frozen berries
- 2 tablespoons of protein powder of your choice
- 1 tablespoon of chia seeds
- 2 tablespoons of rolled oats
- 1 banana sliced up
- ¾ cup of almond & coconut milk (or plain almond milk)
All above ingredients available at Woolworths
Blend, pour & Enjoy!
Superfoods? Legit or a load of sh*t?
It seems that these days the term ‘superfood’ is all the rage. I myself have fallen prey to the term in the past but in actual reality there is no evidence for ‘superfoods’. Different fruits, vegetables, and nuts/seeds have varying nutritional value. I have a massive problem with unaccredited popular personalities in social media and on the internet perpetuating this fad term and encouraging particular food types over others.
It’s something I think is important to raise awareness on and I will be going into this in a post soon. But for now I will just list the pros of the listed ingredients in this smoothie for those wanting a bit more info on the goodness of this smoothie. This info is based off the National Australian Dietary Guidelines and established evidence.
Evidence Based Nutritional Value
- omega 3 fatty acids, specifically alpha linolenic acid (ALA). Health benefits: heart health (by lowering cholesterol, triglycerides and blood pressure) and brain function
- Fibre: 34% fibre. 2 tablespoons = 10 grams. ( a third of daily recommended). Theoretically makes you feeling fuller for longer (not well studied)
- Calcium: 631 mg per 100 grams (5 times that of milk)
- Iron, magnesium, zinc, phosphorus, Niacin, Thiamine, Vit B2, Potassium
- anthocyanins (antioxidants): important in combating ‘free radicals’ that contribute to cell damage
- vitamin c
- dietary fibre
- omega 3 fatty acids
- vitamins and minerals: vitamin E, folate, thiamine, phosphorus and magnesium
- beta glucan (soluble fibre that is cholesterol lowering)
- low GI
- low in saturated fats
- cholesterol free
- vitamin B6
- potassium: heart function, lowering blood pressure
- fibre: 1 banana = 10% of daily fibre
- tryptophans: converted to serotonin, a neurotransmitter involved in mood elevation
- low GI
- vitamin E
- flavonoids: LDL cholesterol lowering
- magnesium, phosphorus, potassium, iron, manganese, zinc, selenium