Wednesday 26 February, 2020

Wellness with Natalie: Four ways smoothies improve your health

Many health icons have been lauding the goodness of smoothies, and somehow this got translated into “if it’s blended, it’s good for you”. As a result, I’m hearing of all sorts of sugar bombs being blended up under the misconception of being a healthy smoothie. 

That said, with the right ingredients and more than just the sweetness of fruit, oats and yogurt, smoothies are a convenient go-to breakfast that can start your day right and help to heal your body. The right ingredients can ensure that your smoothies pack a powerful, supportive, nutritional punch.

Here are four areas of health that can be improved just by upgrading your smoothies:

1. Cardiovascular Health

Smoothies can help with your heart health, by helping to lower your blood pressure. This smoothie can be taken daily to lower blood pressure and boost your energy. You also get a shot of iron with this smoothie that can benefit expectant mothers who may have blood pressure issues.

Simple Green Smoothie

You will need -1 banana, 1 cup of pak choy, 1 slice of avocado, 1 cup of water and ice. Throw in a few frozen blueberries if you can. Blend and enjoy.

2.  Diabetes Prevention or Management

You can also make yourself a healthy smoothie that helps reduce your risk of getting diabetes, or helps to balance out blood sugars if you have been diagnosed. 

Nutrient-Dense Smoothie

This is the ultimate smoothie for people who are trying to eat a superfood-based diet. If superfoods are part of your routine, then you possibly have most of these foods already. You will need - 1 cup unsweetened almond milk, ½ banana, 1 cup spinach, 1 tablespoon chia seeds.

3. Healthy Gut

Your gut health is key to your overall health. Good gut health and digestion will boost your energy, your immunity, your neurotransmitters and reduce bloating.

Good Gut Health Smoothie

Gut health related smoothies need to feed good gut bacteria while making the environment unfriendly for the bad gut bugs. So try this - ¼ cup coconut milk, 1 cup of kale, ½ cup paw paw (papaya), 1 tablespoon Coconut oil, ½ teaspoon grated ginger, 1 tablespoon hemp hearts, ½ cup water.

4. Heavy metal chelation

Toxic heavy metals are ever present in our life. This smoothie contains ingredients that work together to pull (chelate) heavy metals from your system. We are talking mercury, lead, copper, aluminum, cadmium, and nickle. So - blend up 1 teaspoon spirulina, 1 cup parsley or cilantro, 1 banana, 1 orange (peeled and pegged) with 1 cup of water.

If you like these recipes, you’re gonna LOVE my 5 Faves, just sign up for my weekly newsletter and I will email them to you.

You will also enjoy the upgrade from our Renew Restore Reset program, which is all about super food smoothies!

Natalie Murray is an Integrative Health Coach.  She runs individual and group detox programs, offers corporate wellness programs and maintains an individual coaching practice.  If you want to learn more about how working with a Health Coach can help you in making gradual sustainable shifts towards a healthier lifestyle visit or email her at  Follow her in IG

This article is for information purposes only.  The information presented is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information.  The Information provided is NOT a substitute for professional care and should not be used for diagnosing or treating a health problem and disease.  You should consult your health care provider if you have or suspect you may have a health problem.

Get the latest local and international news straight to your mobile phone for free: