ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE · THE HEALTHY MUMMY ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE BREASTFEEDING MOTHERS Making breastmilk burns a lot of energy, particularly in mothers

{1}THE HEALTHY MUMMY ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE

CALORIES LISTED ON EVERY SMOOTHIE

WITH TIPS, TRICKS & 45 SMOOTHIE RECIPES

ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE


ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws

and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or

transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any

information storage and retrieval system without express written permission from the author / publisher.

Disclaimer: This material is for information only and not intended to replace the advice of a medical professional.

Please consult with your doctor before starting any weight-loss program. We do not recommend any dieting whilst pregnant

unless under your doctor’s supervision. The information detailed in this book are accurate at the time of publication.


upfront

Welcome . . . . . . . . . . . . . . . . . . . . . . . .5WEIGHT LOSS & YOUNutrition in weight loss . . . . . . . . . 7Breastfeeding mothers . . . . . . . . . . 820 healthy snacks . . . . . . . . . . . . . . . 9How to maintain your weight loss . . . . . . . . . . . . . . . . . . . . .13SMOOTHIESTips to save time & money . . . . .16Smoothie additions . . . . . . . . . . . .17Milk to use in your smoothies . . 19

CONTENTS


SMOOTHIE RECIPESCHOCOLATE SMOOTHIES . . . . . .20Chocolate frappe . . . . . . . . . . . . . .21Chocolate power . . . . . . . . . . . . . .22Chocolate doughnut . . . . . . . . . .23Banana latte . . . . . . . . . . . . . . . . . . .24Choc banana & cinnamon . . . . .25Mixed berry madness . . . . . . . . .26Banana & walnut blend . . . . . . . .27Black forest . . . . . . . . . . . . . . . . . . . .28Coconut choc . . . . . . . . . . . . . . . . .29Mint surprise . . . . . . . . . . . . . . . . . . .30Sneaky snickers . . . . . . . . . . . . . . . .31Chocolate date shake . . . . . . . . . .32Mocha miracle . . . . . . . . . . . . . . . . .33VANILLA SMOOTHIES . . . . . . . . . .34Green goddess . . . . . . . . . . . . . . . .35Berry burst . . . . . . . . . . . . . . . . . . . .36Passionfruit pandemonium . . .37Blueberry & beetroot . . . . . . . . . .38Banana oat buster . . . . . . . . . . . . .39Citrus bang . . . . . . . . . . . . . . . . . . . .40Antioxidant smoothie . . . . . . . . . .41Red super smoothie . . . . . . . . . . . .42Carrot super smoothie . . . . . . . . .43

Green booster . . . . . . . . . . . . . . . . . .44Oat, almond & pear . . . . . . . . . . . .45Mango Melon Smoothie . . . . . . .46Mango & passionfruit dream . . .47Almond & cinnamon . . . . . . . . . . .48Green immune booster . . . . . . . .49Radical raspberry . . . . . . . . . . . . . .50Carrot combo . . . . . . . . . . . . . . . . . .51Blueberry & banana bang . . . . .52Tropical summer breeze . . . . . . .53Banana nut . . . . . . . . . . . . . . . . . . . .54Blueberry booster . . . . . . . . . . . . .55The green machine . . . . . . . . . . . .56Coco banana bliss . . . . . . . . . . . . .57Cherry crush . . . . . . . . . . . . . . . . . . .58Spring clean . . . . . . . . . . . . . . . . . . .59STRAWBERRY SMOOTHIES . . . . .60Super antioxidant . . . . . . . . . . . . .61Strawberry slam . . . . . . . . . . . . . . .62Berry chia combo . . . . . . . . . . . . . .63Berry delight . . . . . . . . . . . . . . . . . .64Berry mania . . . . . . . . . . . . . . . . . . .65Berry choc ripple . . . . . . . . . . . . . .66Berry refresher . . . . . . . . . . . . . . . . .67

CONTENTS

upfront


It's no secret that the Healthy Mummy team love smoothies,

and what's not to love? Easy to prepare, low in calories and packed

with fibre and essential vitamins and minerals, smoothies are

an essential element of our healthy eating plans .

We’ve come up with this guide to inspire you in your smoothie

creations, and assist you in making delicious, nutritious smoothies

a regular part of your day . Filled with a variety of recipes, calorie

guides, time-saving tips and information to help you navigate all

the different types of milk available at supermarkets, this handy

guide will be your trusty companion when preparing smoothies .

Whether you love smoothies packed with tropical fruits, or

prefer decadent chocolate smoothies, there’s recipes, information

and inspiration in here to keep all smoothie lovers happy .

Rhianand The Healthy Mummy team

HELLO...

upfront

http://www.losebabyweight.com.au

http://WWW.LOSEBABYWEIGHT.COM.AU


WEIGHT LOSS IS A COMMON CONCERN FOR WOMEN, ESPECIALLY AFTER HAVING A BABY. THE HEALTHY MUMMY PRODUCTS CAN HELP YOU KICK THOSE EXTRA POST-PREGNANCY POUNDS IN A SAFE WAY THAT WILL LEAVE YOU FEELING HEALTHY AND VIBRANT

your journey


Making sure you are consuming all the essential nutrients for optimum health is crucial to your weight loss success .

Without an adequate supply of the correct nutrients, our body just cannot work properly . With the busy lifestyles we lead today, few people are getting enough nutrients in their daily diet .

In addition to this, each day our system is challenged by factors which rob us of vital nutrients and undermine our health and weight loss . These factors include stress, environmental pollutants, processed foods, junk foods, too little exercise and overuse of medication .

If our body is not given the right vitamins and minerals, our cellular balance becomes off kilter, resulting in very low energy levels and tiredness, an inability to lose weight, an increased likelihood of gaining weight, greater risk of illness, a sluggish metabolism, poor digestion, and dry skin and brittle hair .

SO WHAT IS THE SOLUTION? To feel vibrant and have our bodies working well, we must eat healthy foods, consuming

a wide selection of vitamins and minerals at each meal to nourish the cells in our body . In a perfect world, the best way to achieve this would be to have freshly prepared organic food from each food group at every meal .

Unfortunately most people don’t have the time, energy or money to do this . When you throw in the exhaustion most mums suffer, trying to achieve this nutrient-packed food combination at each meal is very hard .

This is where the 28 Day Weight Loss Challenge can be of great assistance; they have been created with the busy mum in mind, a woman who wants to be healthy and lose weight, but is burdened with time pressures and weary from sleep deprivation . The core product on the plans is the Healthy Mummy Smoothie, which is like a superfood for your body . It gives your body all of the vitamins and minerals it needs in one portion and does not contain chemicals, caffeine or weight-loss accelerants, plus it is made from natural ingredients .

WHY IS NUTRITION IN WEIGHT LOSS SO IMPORTANT?

your journey


BREASTFEEDING MOTHERS

Making breastmilk burns a lot of energy, particularly in mothers who are exclusively breastfeeding . Breastfeeding mums should include 2-3 extra snacks per day from our suggested snack list (about 500 additional calories).

While breastfeeding, certain nutrients, energy and fluids will be high in demand, much more so than during pregnancy . These include:

Iodine Breastmilk needs to contain adequate iodine content to support your infant’s growing brain, so a new mother’s iodine requirements are almost double the normal . It is possible to meet these iodine requirements with food, although an iodine-containing supplement is usually recommended . It’s important to speak to your doctor before taking any supplements . Good sources of iodine include bread, iodised salt, seafood, eggs and dairy .

Zinc is essential for skin health, immune function and optimal reproductive health . Good sources of zinc include meats, breakfast cereals, brightly coloured vegetables and fruit .

Iron is a component of a number of proteins, including haemoglobin, which is important for transporting oxygen

around the body . Eat too little iron and you’ll suffer fatigue and a weakened immune system . Red meat, chicken and fish are the best sources of iron, as well as also being good sources of protein and zinc . Smaller amounts of iron can be found in green leafy vegetables and legumes, but these should be consumed with foods rich in vitamin C (such as tomato, broccoli or pepper) to increase the amount of iron the body can absorb .

Water is the best way to quench your thirst without the added sugar and kilojoules found in sweetened drinks, such as fruit juices, soft drinks, sports drinks and flavoured mineral waters . Although it doesn’t increase milk production, water is very important and a good guide is to drink a glass at each meal and again with each breastfeed .

What to avoidAlcohol is best avoided for at least 4-6 weeks after birth . It takes most women about two hours to clear the alcohol from the blood and their breastmilk, so plan the occasional drink with this in mind .

Caffeine in coffee and tea can be enjoyed in moderation – no more than 200mg per day (two cups of coffee) .

Weight LossAfter the baby is born, it’s important not to embark on any drastic crash diets . A steady reduction back to pre-pregnancy weight should be the goal, rather than rapid weight loss . The focus should be on eating a healthy, balanced diet .

your journey


It can be easy to fall into unhealthy eating habits when you’re tired, busy and sleep

deprived, as pre-packaged snack foods can seem like a convenient solution. It’s a good idea to have plenty of snack ideas on hand, so you can take in enough calories for energy. This will also help boost your metabolism between meals and aid in healthy weight loss.

Here are 20 healthy snacks that are perfect for busy mums wanting to follow a healthy eating plan.

1 Wholegrain cereal & milk This sounds so simple, but it’s a great snack. Averaging

around 177 calories for a bowl of wholegrain cereal with skim milk, this snack gives you plenty of complex carbohydrates to keep your energy levels up, plus calcium and vitamins to improve your health. Calories per snack: 177

2 Wholegrain crackers & low-fat cheese Wholegrains in any form are a healthy

choice, and the low-fat cheese is a great way to get some calcium into your diet. Calories per snack (6 crackers and 50g low-fat cheese): 183

3 Mozzarella, tomato & basil salad Use low-fat mozzarella for a light,

delicious meal packed with protein, fibre and calcium. Drizzle with balsamic and sprinkle with a little freshly chopped oregano, salt and pepper. Calories per snack (65g cheese, 1 beef tomato, small handful basil): 167

HEALTHY SNACKS TO KEEP

YOU GOING

your journey


4 Toast with almond butter & banana One slice of wholegrain toast spread

with 1 tsp almond butter and topped with a chopped banana makes a sweet snack, perfect for any time of the day. Almond butter will give you healthy omega-3 fats, while the banana is full of potassium. Calories per snack: 195

5 Almonds Eat them on their own or mix some almonds with 2 tbsp of

low-fat yogurt for a snack with crunch, texture and a bit of sweetness. Nuts contain heart-healthy omega-3s and are a great source of on-the-go protein. Calories per snack (22 nuts): 199

6 Hummus & crudités Hummus is packed with protein and healthy fats. Serve it

with a few chopped carrot or celery sticks. Pop it into a lunchbox and you can easily turn this into a portable snack. Calories per snack (75g hummus, plus veggies): 155

7 Low-fat cottage cheese pot with fruit or veggies Low-fat cottage cheese is a

great snack for three reasons: it’s low in fat, high in protein and high in calcium. Serve it with fresh fruit such as peaches or raspberries, or vegetable crudités such as carrot or cucumber. Calories per snack (150g cottage cheese, plus fruit or veg): around 158

8 Tuna pitta Tuna is packed with protein and heart-healthy fatty acids – and it’s

delicious, too! Mix 50g tuna (packed in water or brine, not oil, as this ramps up the fat and calorie content) with 1 tbsp light mayo or vinegar. Season and stuff into a 6-inch wholemeal pitta pocket with some crunchy cucumber. Calories per snack: 150

your journey


9 Boiled egg salad Eggs are an excellent snack as they are filled with protein. Chop a couple of boiled eggs

and mix with 1 tbsp each of vinegar and olive oil, chopped spring onion, cucumber and lettuce, to create a yummy and filling salad. Calories per snack (2 extra-large hard-boiled eggs): 197

10 Fruit smoothie Make up a smoothie with your favourite flavours and add ice for thickness and

texture. Try including banana, milk and honey, mixed berry, kiwifruit and apple – whatever your taste – plus the goodness of Healthy Mummy smoothie mix. Calories per snack: 250-300, depending on ingredients used

11 Hard-boiled eggs This is a very simple snack, but a protein-filled one. Boil two eggs and eat with

a sprinkle of paprika for a high-protein, on-the-go snack. To make things even easier for yourself, boil eggs by the dozen, peel them and keep them in an airtight container in the fridge. They’ll last for a couple of weeks. Calories per snack (two large eggs): 150

12 Apple & almond butter Slice an apple into wedges and spread with 1 tbsp of almond butter or peanut

butter for a protein-filled snack that’s also high in fibre. Keep the skin on the apple for optimum nutrition. Calories per snack: 181

13 Sweet potato & salsa Keep baked sweet potatoes in the fridge so you can pop them in the microwave

and team them with salsa or the topping of your choice at a moment’s notice. Sweet potato is especially good with a mild salsa and, if you like, a tsp of sour cream. Calories per snack (1 medium sweet potato and 2 tbsp salsa): 161

14 Omelette & cottage cheese Omelettes take a very short amount of time to make – a couple of minutes

at most – and they are filling and nutritious. Fill your omelette with a little low-fat cottage cheese and maybe some desiccated onion for a bit of bite. You can cook omelettes, chill them and keep them in the fridge for a day or two until you’re ready to eat them. Calories per serving (omelette made with 2 eggs and 2 tbsp cottage cheese): 196

15 Homemade crisps To make healthy crisps, thinly slice a potato, spritz with cooking spray and a little

seasoning and bake until crisp in a hot oven. Store them in an airtight container to keep them crisp and reach for them when you’re feeling a bit peckish. Keep the skins on to retain the vitamins and minerals. Calories per snack (1 medium potato): 160

your journey


16 Avocado & crackers Avocado is a fantastic and healthy snack. It’s

packed with vitamin C, healthy mono and polyunsaturated fats and plenty of fibre. Serve with a couple of wholegrain crackers for additional fibre and protein. Calories per snack (1 small avocado and 2 wholegrain crackers): 166

17 Wholegrain toast with cream cheese This is an incredibly satisfying

snack that is tasty and nutritious. Toast 1 slice of wholegrain bread, spread with 1 tbsp of low-fat cream cheese and top with some spinach leaves for a yummy snack. Calories per snack: 150

18 Strawberries with dark chocolate This is a snack with a decadent flavour,

but the flavonoids, cholesterol-reducing nutrients and feel-good factor of chocolate makes it healthier than you might think. Melt 28g of chocolate and drizzle over 5-6 medium strawberries for a fresh, yummy snack. Calories per snack: 150

19 Pitta chips & dip Choose wholemeal pitta chips for a good hit of slow-

release carbohydrates that will keep your energy levels up over a longer period of time. Serve with a salsa or with 2 tbsp of low-fat yogurt mixed with 1 tbsp chopped onion and a sprinkle of chopped chives. Calories per snack (10 large pitta chips and 2 tbsp yogurt): 190

20 Banana & clementine Snack on a banana and a clementine for a hit of

potassium, vitamin C, fibre and plenty of other vitamins and nutrients. To make this great on-the-go snack food even easier, prepare 3 or 4 clementines in advance by removing the skin and pith, then keep the segments in an airtight container in the fridge. Calories per snack: 150

your journey


HOW TO MAINTAIN YOUR WEIGHT LOSS

Once you have lost your weight, you need to keep focused on your new healthy and active lifestyle, so you don’t slip into unhealthy habits or regain the weight you have lost .

Here are our top tips for maintaining your healthy body:

1 . If after-dinner snacking is a problem for you, try brushing your teeth after the evening meal . It works as a great signal to stop eating .

2 . Don’t be afraid of carbohydrates! The trick is to understand the best types of carbohydrates to eat; these include low GI carbohydrates which are generally less refined and packed full of fibre, helping you to feel fuller for longer, as well as being great for your digestion .

3 . Afternoon is a tough time for many people, as there is often a long stretch between lunch and dinner, so healthy snacking may be appropriate .

4 . As coffee is a stimulant, it should be drunk in moderation . A cup of coffee each day is fine, but it’s the little treats and extras that are sold at cafes that you need to keep an eye on; for example, an average 100g muffin has approximately 350 calories, and two slices of raisin toast with butter have more than 450 calories .

5 . Eat plenty of dark leafy greens for liver health . The liver is the main organ involved in fat metabolism, so look after it . Also, don’t forget coloured fruits and vegetables, as they are full of antioxidants and healthy nutrients .

6 . Frozen vegetables and fruits can be just as nutritious as fresh, are often less expensive and are very convenient to use – they are a busy mum’s friend in the kitchen!

7 . Try not to rely on fats, sugar and salt to flavour foods . Instead, try grated lemon, lime or orange zest on fruits, vegetables, fish or chicken, and experiment with herbs, spices, onion and garlic in your dishes .

8 . Calories in cold beverages, such as fizzy drinks, juices and juice drinks, can add up fast . Instead, try sparkling mineral water with a slice of lemon or lime or a tiny splash of juice for flavour .

9 . Try arranging a twice-weekly walk with a girlfriend and lock it into the diary; this will help motivate you to stay on track with exercise and will mean you are less likely to cancel your exercise session .

your journey


10 . Try and get a good night’s sleep . Sleeping rebalances hormones such as leptin, the hormone that creates satiety after you eat, and ghrelin, the hormone which stimulates your appetite . If you don’t get enough sleep, these hormones can become out of whack . We sympathise with the difficulty of getting a good night’s sleep with a toddler or new baby – just try to get as much sleep as you can during the day or night .

11 . Need more fibre? Load sandwiches with lots of veggies, including lettuce, tomato, cucumber and alfalfa, and use 100 per cent wholegrain bread .

12 . Make hummus in the blender with chickpeas and a touch of olive oil, lemon juice, salt, pepper and garlic, and use as a sandwich spread or a replacement for mayonnaise .

13 . Another portion control tip: no matter what you are eating, put it on a plate . Don’t sit down with a bag of chips, a box of crackers or a can of mixed nuts – you’re bound to overeat . Determine ahead of time what your portion is going to be, then put it on a plate or in a bowl .

14 . Try freezing your own home-cooked meals, such as soups, casseroles and chilli, for nights when you don’t feel like cooking . Bulk them up with fresh veggies when you reheat them .

15 . Try mixing canned tuna with mashed avocado instead of mayonnaise for a tasty sandwich filling . Avocado has less fat per tablespoon than mayo, and the fat it contains is heart healthy .

16 . Pay attention to the serving size or number of servings noted on the nutrition labels of packaged food . Often, the recommended serving size is smaller than the portion you eat, so you could be consuming more calories and fat than you realise .

17 . Set a goal to try new healthy foods on a regular basis . Visit your local farmers’ market to find new foods, such as different fruits, vegetables or wholegrain products . Keeping your meals healthy and interesting will keep you on track .

18 . Stay hydrated throughout the day and pay particular attention to fluid intake after exercising . Weigh yourself before and after a workout . For every 2lb of weight lost, drink two to three glasses of water to replace the fluids .

19 . Wholegrains are important, but many side dishes require long cooking . Try foods that take less time such as quick brown rice or wholemeal couscous .

20 . You can eat healthy even when on the run . Steer away from the fast-food burgers and more toward deli chains for healthier, lighter sandwiches and wraps, or Mexican-style outlets for soft tacos, fajitas and salads .

21 . Good fats are essential in moderation – think avocado, nuts, seeds, Greek yogurt or kefir, chia seeds, tahini or flaxseed oil . Good fats actually increase satiety and help to absorb other nutrients, such as vitamins A, D, E and K .

your journey


THE HEALTHY MUMMY SMOOTHIES ARE A HEALTHY, TASTY AND CONVENIENT WAY TO GRAB BREAKFAST OR LUNCH IF YOU ARE TOO TIRED OR BUSY TO PREPARE A MEAL. HERE ARE 45 DELICIOUS RECIPE IDEAS FOR SMOOTHIES TO MAKE THIS SEASON.

the smoothies


SMOOTHIE TIPS TO SAVE TIME & MONEY

Every little thing that helps you to save time and money will put you one step closer to achieving your health and weight-loss goals . Keeping your smoothie-making process simple is a good way to keep on track and reduce stress . Try these smoothie-making tips to make life (and weight loss) easier:

TO SAVE TIME, GET ORGANISED AND MAKE INDIVIDUAL SMOOTHIE PACKS BY CHOPPING UP A WEEK’S WORTH OF FRUIT AND FREEZING IN INDIVIDUAL FREEZER BAGS.

TO SAVE MONEY, BULK BUY FREEZER-FRIENDLY FRUITS WHEN ON SPECIAL AND FREEZE FOR UP TO THREE MONTHS. BANANAS, KIWIFRUIT, MANGOES, GRAPES, PINEAPPLE, BLUEBERRIES, STRAWBERRIES AND

RASPBERRIES ALL FREEZE WELL.

KEEP LONG-LIFE MILK IN THE PANTRY SO YOU’RE ALWAYS ABLE TO MAKE A SMOOTHIE, EVEN WHEN YOU’RE OUT OF FRESH MILK AND HAVE NO TIME TO GO TO THE SHOPS.

IF YOU KNOW YOUR NEXT MEAL IS A WHILE AWAY, ADD EXTRAS LIKE OATS, CHIA SEEDS, PUMPKIN SEEDS OR DESICCATED COCONUT TO YOUR SMOOTHIES. THESE FILLING EXTRAS WILL KEEP YOU FEELING

SATISFIED FOR LONGER.

IF YOU’RE ALWAYS IN A RUSH IN THE MORNINGS, MAKE THE EFFORT TO CLEAN AND DRY YOUR BLENDER, AND LEAVE IT OUT THE NIGHT BEFORE WITH OTHER KEY INGREDIENTS, SO YOU’RE READY TO ROLL FIRST

THING IN THE MORNING.

IF YOU LIKE GREEN SMOOTHIES BUT DON’T WANT LARGE BUNCHES OF KALE OR SPINACH TAKING UP ROOM IN YOUR FRIDGE, PUREE FRESH GREENS WITH A LITTLE WATER, THEN POUR INTO ICE CUBE TRAYS AND FREEZE. NEXT TIME YOU

WANT TO MAKE A GREEN SMOOTHIE, SIMPLY POP A FEW OF THE GREEN ICE CUBES INTO THE BLENDER WITH YOUR OTHER INGREDIENTS.

SPICES LIKE NUTMEG AND CINNAMON ADD FLAVOUR WITHOUT ADDING CALORIES SO MAKE USE OF THEM TO SPICE UP YOUR SMOOTHIES.

IF YOU’RE NEW TO GREEN SMOOTHIES, ENSURE YOU INCLUDE SWEET FRUITS LIKE BANANA OR KIWIFRUIT AS A BASE TO DISGUISE THE BITTERNESS OF GREENS LIKE

KALE AND SPINACH, WHICH CAN TAKE SOME GETTING USED TO.

the smoothies


*Calories/kilojoules per UK tbsp

INGREDIENT CALORIES KILOJOULES

Chia seeds . . . . . . . . . . . . . . . . . 70 . . . . . . . . . . . . . 293

Desiccated coconut . . . . . . . 30 . . . . . . . . . . . . . . 126

Cinnamon . . . . . . . . . . . . . . . . . 19 . . . . . . . . . . . . . . . .80

Dried goji berries . . . . . . . . . . 18 . . . . . . . . . . . . . . . .75

Rolled oats . . . . . . . . . . . . . . . . . 18 . . . . . . . . . . . . . . . .74

Weetabix (per biscuit) . . . . . . 68 . . . . . . . . . . . . . . 287

Raw pumpkin seeds . . . . . . . 57 . . . . . . . . . . . . . . 239

Flaxseeds . . . . . . . . . . . . . . . . . . 36 . . . . . . . . . . . . . . 151

Sunflower seeds . . . . . . . . . . . 51 . . . . . . . . . . . . . . 213

Vanilla essence . . . . . . . . . . . . . 38 . . . . . . . . . . . . . . 158

Peanut butter . . . . . . . . . . . . . . 90 . . . . . . . . . . . . . . 377

Almond spread . . . . . . . . . . . . 98 . . . . . . . . . . . . . . 410

Psyllium husks powder . . . . 20 . . . . . . . . . . . . . . . .84

Cacao powder . . . . . . . . . . . . . 12 . . . . . . . . . . . . . . . .50

Honey . . . . . . . . . . . . . . . . . . . . . . 64 . . . . . . . . . . . . . . 267

Maple syrup . . . . . . . . . . . . . . . . 52 . . . . . . . . . . . . . . 218

Rice malt syrup . . . . . . . . . . . . . 48 . . . . . . . . . . . . . . 201

SMOOTHIE ADDITIONS

Adding nuts, seeds, spices and other extras is a good way to increase the

nutritional value of your smoothie and make it more filling . It’s important to note

that added extras increase the calorie content of your smoothie, so keep track of

what you’re adding to ensure you know how much energy you’re consuming .

the smoothies


the smoothies

Dairy products contain at least 10 essential nutrients, including vitamins A and B12, calcium, carbohydrates, magnesium, phosphorus, potassium, protein, riboflavin and zinc . They are a great way to include protein, vitamins and minerals in your diet .

The protein in dairy can keep you fuller for longer, meaning you eat less later . However, a lot of people are dairy intolerant and, if you are a breastfeeding mum, dairy may be a cause of discomfort for your baby . However, always talk to your doctor before eliminating foods from your diet when breastfeeding .

If you are unable to drink dairy milk, there are lots of other options to choose from, such as rice milk, soy milk, oat milk or almond milk, to name but a few . Although these do not have the same nutritional benefits as dairy, many are fortified with the extra vitamins and minerals, which makes them a good alternative .

MILK TO USE IN YOUR SMOOTHIES

per 250ml serving

CAL KJ SUGAR (g) PROTEIN (g)

COWS MILK full fat -Yeo Valley

170 712 11.75 8.5

COWS MILK full fat - Cravendale

163 680 11.75 8.5

COWS MILK Semi skimmed -

Yeo Valley 118 493 12 9

COWS MILK Semi skimmed -

Cravendale123 513 12 9

COWS MILK skimmed - Yeo

Valley 88 365 12.25 9

COWS MILK - skimmed - Cravendale

93 388 12.25 9

GOATS MILK - St Helens

153 638 10.75 7


PLANT MILKS & MILK ALTERNATIVESWith so many milk alternatives on the market, the choice can be bewildering. Here is some calorie and nutritional information to help you make the best choice for you.

If you are using a soy or rice milk, always make sure to buy a non-genetically modified brand. Please note, our Healthy Mummy Smoothie products are all non-genetically modified and are only 1% dairy and gluten free.

the smoothies

per 250ml serving CAL KJ SUGAR (g) PROTEIN (g)

ALMOND MILK - Alpro Roasted 55 233 6 1

ALMOND MILK- Almond Breeze 33 133 0.25 1.25

ALMOND MILK - unsweetened 52 215 0.5 1.3

SOYA MILK - Alpro 98 403 6.25 7.5

SOYA MILK - Provamel 113 295 0 10

COCONUT MILK - Alpro 50 213 4.75 0.25

COCONUT MILK - Koko 68 283 4 0.5

RICE MILK- Alpro 118 492 8.2 0.25

RICE MILK - Dream 120 502 10 1

CHOC SOYA MILK - Alpro 195 816 23.25 8.25

CHOC SOYA MILK - Provamel 168 700 19.75 8.5

OAT MILK - Alpro 105 445 8.25 0.75

OAT MILK - Oatly 113 470 10 2.5


the smoothies

*Calories have been calculated for this recipe based on using reduced-fat milk.


234calories 979kJ

Chocolate FrappeSERVES 1

2 tbsp chocolate Healthy Mummy Smoothie mix (35g)

250ml low-fat chocolate-flavoured soy or almond milk

1 tbsp instant dried decaffinated coffee (12g)

METHOD: Place all ingredients in a blender and mix until

well combined.

the smoothies


Chocolate Power SERVES 1


2 cups fresh or frozen spinach (60g)

1 tbsp rolled oats (8g)

10 fresh mint leaves (5g)


5 ice cubes


well combined.

Nutrition tip: Adding spinach or other leafy greens to a smoothie is a great way to add vegetables into

your diet.

303calories 1268kJ

the smoothies


Chocolate Doughnut Smoothie

SERVES 1


1 wheat cereal biscuit, crushed (15g)

250ml milk of choice*

1 tbsp raw cacao powder (6g)

METHOD: Put wheat cereal biscuit in the blender, pour over milk

and leave for a few minutes until mushy. Add remaining ingredients and blend.

NOTE: Can be made with heated milk, to be drunk warm.

Note: Cacao is what we know as cocoa, but in its raw form.

240calories 1004kJ

the smoothies


Banana Latte Smoothie

SERVES 1


1/2 banana (45g)

250ml low-fat chocolate-flavoured

soy or almond milk

1 small shot of coffee (30ml)

METHOD: Place all ingredients in a blender and mix until well combined. Can also

be made with heated milk to be drunk warm.

Nutrition note: If you are pregnant or breastfeeding, try to stick to no more than two coffees per day.

279calories 1167kJ

the smoothies


Choc Banana & Cinnamon

SmoothieSERVES 1


1/2 banana (45g)Pinch of ground cinnamon

(0.3g)250ml low-fat chocolate-

flavoured soy or almond milk

METHOD: Place all ingredients in a blender and mix until well combined. Can also

be made with heated milk to be drunk warm.

Handy tip: Make an extra smoothie and store it in the fridge in a sealed jar. Take it to work and shake

before drinking.

279calories 1167kJ

the smoothies


Mixed Berry Madness

SERVES 1


1/4 cup blackberries (60g)

1/4 cup raspberries (60g)


5 ice cubes


well combined.

Frozen berries are cheaper and, due to the snap-freezing process, the nutritional goodness is not lost.

227calories 950kJ

the smoothies


Banana & Walnut Blend

SERVES 1



1 banana (90g)

5 walnuts (10g)


well combined.

Just 25g of walnuts per day will provide more than 90 per cent of your RDI of omega-3 fatty acids.

Research has shown that a diet rich in these anti-inflammatory fatty acids could reduce your risk of high blood pressure, heart disease, strokes, colon

cancer, liver cancer and breast cancer.

304calories 1272kJ

the smoothies


Cherries are one of the lowest GI fruits and can also reduce inflammation, so are great for adding into your

smoothies. Black ForestSERVES 1


1/2 cup frozen cherries (75g)


1 tbsp desiccated coconut (7.5g)


well combined.

330calories 1381kJ

the smoothies


Coconut Choc

SERVES 1



2 tbsp desiccated coconut (15g)

1/2 banana (45g)


well combined.

390calories 1632kJ

the smoothies


Mint SurpriseSERVES 1



2 tbsp desiccated coconut (15g)

1/2 banana (45g)


well combined.

Mint is great for digestion and bananas contain potassium, which

can lift your mood.

281calories 1176kJ

the smoothies


Sneaky Snickers

SERVES 1


1 banana (90g)


1 tbsp natural peanut butter (16g)


Pinch of cinnamon (0.3g)

1 tsp desiccated coconut (2.5g) (optional)

METHOD: Place all ingredients (except coconut) in a blender and mix until well combined.

Top with desiccated coconut, if desired.

399calories 1669kJ

Coconuts have numerous health benefits: they contain medium-chain fatty acids, which can speed up your

metabolism because they are easily absorbed by the body and converted into energy. They also contain saturated fat,

so consume in moderation.

the smoothies


Chocolate Date Shake

SERVES 1


1 small banana (90g)

3 medjool dates, pitted and soaked until soft (45g)


1 tbsp cacao (6g)

Mint sprigs, optional


well combined. Serve with a sprig of mint, if desired.

382calories 1598kJ

the smoothies


Mocha Miracle

SERVES 1



2 tbsp reduced-fat Greek yogurt (30g)

1 tbsp ground espresso coffee (12g)

1 small banana (90g)

A few drops of vanilla essence


well combined.

319calories 1335kJ

the smoothies


the smoothies

*Calories have been calculated for this recipe based on using reduced-fat milk


Green Goddess

SERVES 1

2 tbsp vanilla Healthy Mummy Smoothie mix (25g)

1 handful of spinach (20g)

2 tbsp avocado (30g)

2 kiwifruit (140g)



well combined.

Spinach contains high levels of vitamins, iron and minerals, and is high in fibre, making

it a great addition to your smoothies.

358calories 1498kJ

the smoothies


Berry BurstSERVES 1




1/2 cup strawberries (75g)

5 ice cubes


well combined.

Enzymes found in raspberries could also decrease the activity of a fat-digesting enzyme within the body, decreasing the

amount of fat that we absorb from our food.

227calories 950kJ

the smoothies


Passionfruit Pandemonium

SERVES 1


1 passionfruit (40g)

1/2 nectarine (60g)

1 slice pineapple (35g)



well combined.

Passionfruit is one of the highest fibre fruits you can get, with

1.9g of fibre in each piece.

294calories 1230kJ

the smoothies


Blueberry & Beetroot

SERVES 1


1 tinned beetroot slice (15g)

1/4 cup blueberries (60g)



well combined.

Beetroot is rich in folic acid, which is essential for healthy

tissue growth and cell repair. It also contains iron, which is great

for combating fatigue.

234calories 979kJ

the smoothies


Banana Oat BusterSERVES 1


1 banana (90g)

1 tbsp oats (6g)



well combined.

Oats are rich in fibre, energy and nutrients; they are a great addition

to your smoothies if you need to increase your energy intake.

356calories 1490kJ

the smoothies


Citrus Bang SERVES 1


1 orange (130g)1 lemon (60g)

1 passionfruit (40g)1/2 banana (45g)

100ml water

METHOD: Place all ingredients in a blender and mix on a high

speed until well combined.

250calories 1046kJ

the smoothies


Antioxidant Smoothie

SERVES 1


1 kiwifruit (70g)

1 tbsp grated ginger (8g)

2 handfuls spinach (60g)

1 lemon, juiced (45ml)

200ml green tea, cooled


well combined.

Handy tip: Peel and freeze kiwifruit for refreshingly icy smoothies

174calories 728kJ

the smoothies


Red Super Smoothie

SERVES 1


1 kiwifruit (70g)

3 slices beetroot (45g)



well combined.

Handy tip: Use canned sliced beetroot, rinsed.

This will be easier to blend than fresh, raw beetroot.

295calories 1234kJ

the smoothies


Carrot Super Smoothie

SERVES 1



2 whole carrots (140g)



well combined.

Handy tip: If lemon is too tart for you, try using orange juice instead.

302calories 1264kJ

the smoothies


Green Booster SERVES 1


1/2 banana (45g)

1 big handful spinach (30g)



well combined.

Tip: Keep frozen spinach in the freezer so you've always got supplies for green

smoothies.

271calories 11134kJ

the smoothies


Oat, Almond & Pear

SERVES 1



1 tbsp ground almonds (9g)

250ml almond milk

1/4 pear (25g)


well combined.

Nutrition tip: Try to buy almond milk which is fortified

with calcium. 100mg per 100ml is ideal.

257calories 1075kJ

the smoothies


Mango Melon Smoothie

SERVES 1


1/3 cup cantaloupe (33g)

1/3 cup mango (35g)

5 ice cubes



well combined.

Cantaloupe contains a number of flavonoids, which are known to have antioxidant and anti-inflammatory

benefits, as well as a wide range of vitamins and nutrients.

285calories 1192kJ

the smoothies


Mango & Passionfruit Dream

SERVES 1


1/4 cup mango (25g)



5 ice cubes


well combined.

Mangoes are packed with dietary fibre, which will help to improve bowel health by

aiding digestion.

287calories 1201kJ

the smoothies


Almond & Cinnamon

SERVES 1


1/2 banana (45g)



1 tsp cinnamon (1g)

250ml almond milk


well combined.

Cinnamon is thought to boost the metabolism. Coconut is

packed full of nutritional benefits and can also aid weight loss.

278calories 1163kJ

the smoothies


Green Immune Booster

SERVES 1


1 tbsp ginger (12g)


1 orange, juiced (60ml)

1 kiwifruit (70g)

1 handful spinach (30g)

100ml green tea, cooled


well combined.

The humble kiwifruit is actually a super flu fighter. A single kiwifruit contains

137mg of vitamin C – that’s more than both

broccoli and cauliflower!

238calories 996kJ

the smoothies


Radical RaspberrySERVES 1


1/2 cup frozen raspberries (120g)




well combined.

Think like Popeye and go for this iron-boosting smoothie. The vitamin C in the raspberries will help your body absorb the iron in the spinach.

225calories 941kJ

the smoothies


Carrot ComboSERVES 1


1 carrot (70g)



2 tbsp avocado (20g)


well combined.

This blend of carrot, avocado and spinach will have you feeling

full of energy and raring to go.

301calories 1259kJ

the smoothies


Compared to other commonly consumed fruits, blueberries are the highest-ranking source of antioxidants, which target DNA-

damaging free radicals.

Blueberry & Banana Bang

SERVES 1


1/4 banana (25g)



5 ice cubes


well combined.

254calories 1063kJ

the smoothies


Tropical Summer Breeze

SERVES 1


250ml unsweetened almond milk


1/2 mango cheek, chopped into chunks (50g)

1/2 cup chopped pineapple (80g)



well combined.

266calories 1113kJ

Mangoes contain high amounts of cancer-fighting compounds

the smoothies


Banana NutSERVES 1

2 tbsp vanilla Health Mummy Smoothie mix (25g)


5 walnuts (10g)

1 banana (90g)

A pinch of nutmeg (0.3g)


well combined.

288calories 1205kJ

Walnuts contain amino acids, which promote a healthy heart

the smoothies


Blueberry Booster

SERVES 1



1/2 banana (45g)


1 tbsp chia seeds (12g)

Pinch of cinnamon (0.3g)

4 ice cubes


well combined.

260calories 1088kJ

Cinnamon contains compounds which assist in stabilising blood

sugar levels

the smoothies


The Green Machine

SERVES 1


250ml coconut water

1/2 avocado (60g)

Handful of spinach (30g)

1 kiwifruit (70g)

1/2 a lime, juiced (40g)


well combined.

311calories 1301kJ

Lime juice contains high amounts of citric acid, which helps keep your kidneys healthy

the smoothies


Coco Banana BlissSERVES 1


250ml unsweetened coconut & almond milk

1/2 small banana (45g)


A few drops vanilla essence




well combined.

277calories 1159kJ

Unsweetened Greek yogurt contains probiotics which

promote good digestive health

the smoothies


Cherry CrushSERVES 1



1/2 cup frozen pitted cherries (75g)





well combined.

336calories 1406kJ

Cherries are very high in antioxidants, which prevent damage from harmful free radicals

the smoothies


Spring CleanSERVES 1


250ml carrot juice

2 kiwifruit (140g)

1 tsp grated ginger (4g)

1 small beetroot (50g)


well combined.

Ginger contains immune-boosting compounds that help provide

protection from infection

246calories 1029kJ

the smoothies


the smoothies

*Calories have been calculated for this recipe based on using reduced-fat milk


Super AntioxidantSERVES 1

2 tbsp strawberry Healthy Mummy Smoothie mix (25g)




5 ice cubes


well combined.

The powerhouse antioxidant combination

of spinach and blueberries ensures you will feel

fantastic after this smoothie!

254calories 1063kJ

the smoothies


Strawberry SlamSERVES 1




5 ice cubes


well combined.

Eating strawberries may help reduce inflammation.

229calories 958kJ

the smoothies


Berry Chia ComboSERVES 1







well combined.

223calories 933kJ

the smoothies


Berry DelightSERVES 1


1/2 cup frozen mixed berries (blueberries, raspberries,

blackberries) 75g



1 tbsp honey (15ml)


well combined.

Chia seeds are packed with fibre, iron, magnesium and calcium.

302calories 1264kJ

the smoothies


Berry Mania

SERVES 1







well combined.

Blueberries have a low GI, so provide slow-burning, long-lasting energy.

287calories 1201kJ

the smoothies


Berry Choc RippleSERVES 1


1/2 cup frozen raspberries (120g)

1/2 cup frozen strawberries (75g)



well combined.

Strawberries contain high levels of nitrate, which improves blood flow to the muscles.

247calories 1033kJ

the smoothies


Berry RefresherSERVES 1


1/2 cup red seedless grapes (38g)

1/2 cup frozen strawberries (75g)

2 tbsp pomegranate seeds (20g)

250ml chilled coconut water

A few ice cubes


well combined.

Red grapes are high in vitamin K, which promotes bone health and cell growth

290calories 1213kJ

the smoothies

“I’ve lost a lot of weight with The Healthy Mummy. I love being able to pick up a dress and knowing they’ll have it in my size. It’s feeling beautiful in clothes again. It’s that amazing feeling when your clothes start to fall off and go saggy because you’re too small for them! I’ve got nothing to say except YOU CAN DO THIS! Sign up and change your life plus your family’s life too!”

CICILY HAS LOST OVER 8ST ON THE 28 DAY CHALLENGE!

THE 28 DAY WEIGHT LOSS CHALLENGEMUMS LOSE 8-13lb EVERY MONTH ON

JOIN THE 28 DAY WEIGHT LOSS CHALLENGE HERE

https://www.healthymummy.co.uk

The 28 Day Weight Loss Challenge App is your Challenge companion. It’s EASY to download with the Challenge and gives you 24/7 access to everything you LOVE about the Challenge.Customise your meal plans, access shopping lists, update your measurements, see your progress, get daily exercises and more. Our time efficient, at home workouts are totally busy-mum friendly with a great variety including PLYO, HIIT and Pilates.

JOIN 100,000s OF MUMS JUST LIKE YOU AND REACH YOUR GOALS.**results may vary by person

THE 28 DAY WEIGHT LOSS CHALLENGE APP

Your pocket personal trainer,

dietitian, meal planner and

motivational coach!

JOIN THE 28 DAY WEIGHT LOSS CHALLENGE HERE

Go to www.healthymummy.co.uk

28 Day Weight Loss Challenge App Benefits:

✔ Track your daily calories, activity minutes & water consumption in one spot!

✔ Choose from over 4,000 recipes to suit your needs and dietary requirements

✔ Set up your profile to select your default meal serve size requirements and dietary restrictions, and work out your daily calorie needs depending on your weight loss goals

✔ View the easy-to-follow daily exercise workouts that can be completed in under 30 minutes in the comfort of your own home!

✔ Integrate the App with your Fitbit to track your step count and activity minutes

✔ Gives you push notifications

✔ Allows you to bulk swap meal choices to suit your weight loss journey

✔ Ability to track your water intake and calories

✔ Gives you access to all the latest workouts

✔ And EVEN MORE new items to be launched in the App in upcoming Challenges!

PLUS, the App:

EMPOWERING MUMS TO LIVE A HEALTHIER LIFE

https://itunes.apple.com/us/app/28-day-weight-loss-challengeuk/id1346556388?ls=1&mt=8

https://www.healthymummy.co.uk/28-day-challenge-signup/

https://www.healthymummy.co.uk


THE HEALTHY MUMMY SMOOTHIES

9/10 MUMS say they got better results

when using the

SMOOTHIES while completing the

28 DAY WEIGHT LOSS CHALLENGE

The Healthy Mummy Smoothie is a meal replacement weight-loss smoothie. It has been formulated by leading nutritionists to be the perfect companion to a busy mum’s life when trying to lose weight. Each flavour is an excellent source of essential vitamins, minerals, nutrients and important antioxidants.

Healthy weight loss meal replacement

Nutrient dense with 22 vitamins & minerals

Free from fillers, caffeine and added sugar

Plant based protein

Created by a team of expert nutritionists

High in protein & fibre

20 serves per tub

Chocolate • Strawberry • Vanilla

Available in

With 2.4g+ of fibre per serve from six different sources, our smoothie will help to keep you feeling full for longer.

Quality ingredients including vitamins A, B & C, zinc, iron, calcium phosphorus, protein, omega-3 and omega-6 fatty acids and fibre.

FIBRE & DIGESTION

Flaxseed contains both omega-3 and omega-6 which are healthy fats and are important to your overall health.

OMEGA

3 & 6

NUTRIENTS & AMINO

ACIDS

21.7g+ of completeprotein per serve from non-GM soy protein that helps build lean muscle.

No artificial sweeteners, preservatives or caffeine.

Soy protein, pumpkin seed meal and fibre help provide a feeling of fullness. They assist with weight loss* and moving things along.

PROTEIN

NONASTIES

STAY FULL FOR LONGER

NO ADDED SUGARS

PURCHASE THE HEALTHY MUMMY SMOOTHIES HERE

+When vanilla flavour is made up with skimmed milk as directed.

*When used in conjunction with a diet reduced in energy and including regular exercise.

Serving suggestion shows smoothie made up of vanilla

smoothie, skim milk and berries.

https://www.healthymummy.co.uk/shop-smoothie/

Documents

ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE · THE HEALTHY MUMMY ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE BREASTFEEDING MOTHERS Making breastmilk burns a lot of energy, particularly in mothers