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The art of making a smoothie

Jan 21, 2024 | Holistic Nutrition - Food is Medicine

The art of making a smoothie.

Sounds easy? You just put a bunch of fruits in the blender and get yourself a smoothie. There are many smoothie recipes on the net, so how would you know what to put in your smoothie to make it right for your body?

Berries

Berries, especially blueberries and blackberries, are loaded with antioxidants that reduce oxidative stress in the body. Oxidative stress is a byproduct of energy production; hence, it is higher in organs that use more energy to function well, such as the heart and brain. 

Apples

Apples are a good source of fiber, pectin, and natural sugar. The pectin in apples helps bulk your poop, so they can help regulate bowel movements. 

The natural sugars in apples can also promote a healthy gut environment. They serve as food for beneficial gut bacteria, allowing them to thrive and outcompete harmful bacteria. This can have positive effects on digestive health as well.

Nut butters

Nut butters like almond or cashew butter contain healthy fats, protein, and fiber that support a healthy metabolism. They contain fats that can regulate cholesterol levels and prevent heart disease. These fats are a good energy source and will keep you satiated longer.

The fiber in nut butter ensures the gradual release of sugar into the blood, regulating blood glucose.

Nut butters are also a good source of essential vitamins and minerals like magnesium, vitamin E, and B vitamins, which are necessary for various metabolic processes.

Spinach

If you grew up in the 70th and watched Popeye, the Sailor, you know spinach is good for you.

Spinach is a good source of vitamins A and C. Vitamin A is involved in eyesight, specifically in night vision and the immune system. Vitamin C is the body’s natural antioxidant and is important in building a robust immune system.

Loaded with calcium and iron, spinach can promote healthy bones and is beneficial for forming hemoglobin, which carries oxygen to the cells to produce energy. 

Spinach is a good source of dietary fiber, which can aid digestion by adding bulk to the diet and promoting regular bowel movements.

Phytonutrients in spinach protect the eyes from sunlight and prevent early aging and cataracts.

Although generally very healthy for some, reducing or avoiding spinach might be spot on.

Spinach is loaded with vitamin K, which is good for most people, but if you are on blood thinning meds, spinach might interfere with them as vitamin K affects blood clotting. 

Spinach is rich in oxalates, a compound that can bind calcium and form kidney stones. If you never had kidney stones, no worries, but if kidney stones are a recurring problem, you might want to avoid spinach.

Flax seeds 

Flax seeds add fiber to your diet, promoting bowel movement, helping manage weight, and reducing the risk of diabetes. 

Rich in omega 3, flax seeds can reduce inflammation in the gut and the cardiovascular system.

Flax seeds contain mucilage, a jelly substance that can protect and heal the gut lining and feed your gut bacteria. 

Plantain flour

Plantain flour is a resistant starch, meaning you cannot digest it, but your gut bacteria is having a feast. You should avoid plantain if you are frequently dealing with indigestion, bloating, and gas. Bloating and gas may indicate SIBO, a condition of the overgrowth of bacteria. You want to avoid feeding the bacteria.

Rich in potassium, plantain helps support a healthy heart and muscle function. Plantain has a low glycemic index, which means that it releases its sugar in a gradual drip, preventing spikes and crushes. 

Ginger

Ginger elevates the taste of smoothies but is also beneficial for the digestive system. It will stimulate blood flow to the digestive tract and get things going. Doing so might alleviate symptoms of indigestion like bloating and gas.

Ginger was found to initiate the production of digestive enzymes essential for breaking down food and optimizing absorption. 

Known for its anti-inflammatory and antioxidant benefits, ginger can protect the gut from damage and promote healing of the gut lining.

Turmeric

I also like to add a small piece of turmeric to my smoothie. Turmeric is an anti-inflammatory spice that can reduce inflammation, especially in the small intestines. 

It is important to note that adding sweetener to your smoothie turns it from a healthy snack to dessert. Here are more recipes for smoothie to play with.

The smoothie recipe below is anti-inflammatory, rich with fiber, flavonoids, and nutrients that will keep you satiated for a couple of hours.

anti-inflammatory smoothie recipe

For more about foods that can help reduce inflammation hop to Eat Well Bee Well

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Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

The art of making a smoothie

Jan 21, 2024 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

The art of making a smoothie

Jan 21, 2024 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

The art of making a smoothie

Jan 21, 2024 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

The art of making a smoothie

Jan 21, 2024 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

The art of making a smoothie

Jan 21, 2024 | Holistic Nutrition - Food is Medicine

JOIN OUR NEWSLETTER

Feeling inspired? Want more?

Continue your learning by joining the Bee Fields Farm newsletter and gain access to exclusive content that is sure to nourish your mind, body, and soul.

Example topics include:

  • seasonal recipes
  • how-to’s
  • tips & tricks
  • farm & community updates
  • upcoming programs
  • and so much more…

ENROLL TODAY

Together we’ll transform your health and reach new levels of vibrancy at any age.

Love, Lior

Pencil drawing of bee to separate text

Disclaimer: This document is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. You can view my full disclaimer here.

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