Three Green Smoothies For Everyone

I love a Green Smoothie! Experimenting with ingredients in the kitchen is a hobby of mine, and I love coming up with my own recipes. Green Smoothies don't need to be high in sugar (which most the shop bought ones are). We can fill them full of super wonder foods, boost our health and make us feel 100% better. Here's 3 Green Smoothie Recipes for Everyday Living!

For Energy

For this smoothie we have plenty of ingredients to keep us full and energised. Flaxseed is fantastic, full of Fibre for good digestion and Essential Fatty Acids for a healthy heart. The Matcha powder is high in Caffeine (the same as coffee) but it is also high in Antioxidants, Vitamins and Minerals. The humble Avocado provides the body with good fats and is great for energy and making us stay full. Spinach and Kale are fantastic too, high in Protein and Iron...Popeye's go to food! All of these ingredients are fantastic for health, this is one of my favourites!

• Large Slice Fresh Pineapple
• 1/2 Avocado
• 30g Oats
• 2 Handfuls Spinach
• 1 Handful Kale
• 1 Tablespoon Hemp Seeds.
• 1 Frozen Banana
• 1 Tablespoon Matcha Powder
• Dairy free milk (homemade if possible) add however much you prefer

                                    



For Recovery

After the gym we need to replace Glycogen but also Protein. Intense exercise causes micro tears in the muscles and the only way to build those tears back together for repair is through Amino Acids. Spirulina contains all 9 essentials Amino Acids (the ones your body can't produce itself), its also very high in B Vitamins and Iron. The Coconut Water contains natural Electrolytes so perfect for during and after training sessions. Hemp is also fantastic for Protein, so we've used the Protein Powder but also the seeds too! Chia Seeds are another superfood, high in Protein, Antioxidants, Fibre, Omega 3, Mangese and Calcium...so versatile and can be used in many ways.

Get your recovery smoothie in the 20minute window after exercise, this is when the body is able to absorb most of the nutrients! After this, the bodies ability declines.

• 2 Tablespoons Hemp Protein
• 1 or 2 Teaspoons Spirulina (depending on taste)
• 1 Tablespoon Wheatgrass
• 1 Tablespoon Chia Seeds
• 1 Large Slice of Fresh Pineapple
• 250ml Coconut Water
• 2 Large Handfuls Spinach
• 1 Handful Kale
• 1 Tablespoon Hemp Seeds
• Filtered Water to preference

For Anti-Inflammatory

Anti Inflammatory's come in many forms of food! If you're feeling under the weather or need a boost... try this. All the ingredients in this smoothie are proven to have an anti inflammatory response on the body. Not only that but the Mint, Lime and Ginger gives it a refreshingly tropical taste.

• 2 Handfuls of Spinach
• 2 Handfuls of Kale
• Handful Blueberries
• 1 Teaspoon Tumeric
• 1 inch Fresh Ginger
• 5 Walnuts
• 1 Tablespoon Chia seeds sprinkled on top
• Juice from 1 Lime
• 1 Tablespoon Flaxseed
• Some Fresh Mint
• Filtered Water to preference

Stace x

Health Benefits of Chilli

With the North East Chilli Festival coming up this weekend on the 4th and 5th of July, I thought this would be the perfect time to tell you all about the health benefits of Chilli! 

We are a little odd finding pleasure in pain but a well known study by Psychologist Paul Rozin suggests that we humans love a bit of 'constrained risk' which we experience sensations like fear and pain but end up enjoying it because we know that they aren't harmful. People love to live on the edge!

High Levels of Vitamin A and Vitamin C to fight Infections 

Vitamin A helps with the synthesis of red blood cells and is an essential component of rhodopsin, the protein that allows retinal receptors in the eye to absorb light. It is also necessary for proper growth and development and to support immune system health. 

Vitamin C is required by the body to help synthesise collagen, promote the healing of skin wounds and aid in the development of strong bones. It also acts as an antioxidant by preventing free radical damage to DNA. A diet rich in vitamin C may lower your risk of hypertension, cancer, heart disease and osteoarthritis. 

Chills can be good for your Heart 

Studies show that Countries who eat the most spicy food have much lower incidence of heart attack and stroke. Potential reasons could be that Chilli peppers can reduce the damaging effects of LDL (bad cholesterol) and Capsaicin may fight inflammation, which has been flagged as a risk factor for heart issues.

Reduce Inflammation

Chilli's may also assist with good digestion. Though many associate Chilli with causing upset stomachs, it actually prevents acid reflux and kills the bacteria that causes stomach ulcers.

Clear Congestion

Capsaicin is the source of the Chilli's heat and the hotter the pepper the higher Capsaicin concentration there is. Eating Chilli's can cause some people to break out in a sweat and make the eyes water and nose to run. This reaction can clear out airway congestion! So perhaps add some chilli to your meals when you have a cold.

High in Minerals

Chilli's are high in many minerals such as Potassium, Phosphorus, Calcium, Iron, Zinc, Magnesium and Selenium. 

Lower Blood Pressure

Vitamins A and C strengthen the heart muscle walls, and the heat of the pepper increases blood flow throughout your body. All of this equals a stronger cardiovascular system.

Lose weight

In another study they found that 1g of chilli reduced cravings for salty, sweet and fatty foods and increased energy expenditure. Capsaicin is also a thermogenic compound and increases the metabolic rate, which aids in the fat burning process.

Pain Relief

Probably the best-known current medicinal use of capsaicin is in creams that can be applied to help ease the symptoms of arthritis, shingles, back pain, neuralgia and post-surgical pain.

Cancer Treatments

The American Institute for Cancer Research reports that eating rich capsaicin sources like chilli peppers may help inhibit the growth of cancer cells, though more research is needed.

Diabetes

Regularly eating hot chilies reduces insulin requirements, which may have implications in the prevention and treatment of diabetes.



So good to know that eating the hot stuff is good for us after all but do be careful though, with anything in life overdoing things probably isn't good for us. 

Everything in moderation! 

I've been making my own flavour oils, one of them is Chilli of course! If you want to do the same pick a good quality Virgin Olive Oil, and gently warm it through over the hob with what ever fresh ingredients you like. Do this for 5-10mins, making sure it doesn't get too hot or reach boiling point. This will ruin the flavour. Pour into a sterilised glass container (Kilner do some great ones) and leave for 2 weeks for the flavours to infuse. My Chilli Oil knocks the socks off!  

http://www.chillifest-ne.co.uk/index.php

Stace x

Lean Mean Green Protein Machine

This green powerhouse drink is full of goodness! As I'm starting my journey into a Vegan diet, I've really struggled to find a nice tasting Vegan Protein powder without nasty chemicals and additives. If any of you readers find one, do tell me! So I've taken it upon myself to make my own nutritious protein drink for after training sessions or breakfast.

Ingredients 

• 1 banana
• 1 big handful spinach
• 200ml coconut water 
• 1 thick slice of fresh pineapple
• 1 tablespoon hemp protein
• 1 teaspoon spirulina (depends how earthy you like it)
• 1 teaspoon wheatgrass powder

Add water if you want a thinner consistency

Whizz everything up in a blender and off you go!

Enjoy x