Nutritional physiologist, Rick Hay, knows how to mix a wellbeing ‘cocktail’ with benefits. So, if you’re running low on energy and need a quick boost to kickstart your day, try one of his six smoothie recipes, or have one everyday!
Down one of these smoothies 20 – 30 minutes before your fitness walk!
Juice together: 2 apples; 1 cup of grapes; 2 carrots; 1 cup of spinach and a dash of ginger juice.
Why it works: Apples, grapes an carrots are energy boosters. Spinach is packed with minerals such as magnesium – important to prevent cramp and lethargy. Ginger keeps the heart rate up.
Blend one cup of mixed summer berries; 200ml rice milk; 2tbsp low-fat yoghurt and a handful of almonds.
Why it works: Summer berries are energy powerhouses, but also help with fat burning. Rice milk has a good slow release of carbs. Yoghurt and almonds are proteins that feed lean muscle.
Breakfast in a glass
Yum! These are perfect post-exercise drinks or for breakfast.
Juice together: 1/4 lettuce; 1 cucumber; 2 apples, 1 pear and a little fresh mint.
Why it works: Lettuce is calming and soothing, cucumber replenishes fluid, apples energise and pears calm the digestive process.
Blend together 1 banana; 1/4 mango; 1tsp honey; 3tbsp low-fat yoghurt and 1tsp 100% cocoa powder (optional).
Why it works: Bananas give slow-release energy, mangoes are a power combination of vitamins and minerals, yoghurt feeds lean muscle, and cocoa powder is a good boost for the immune system.
This juice duo replenishes lost fluids – good for dieters too!
Juice together: 2 apples; 1 nectarine; 1 cup of watermelon; 3 stalks of celery and 1 cup of strawberries.
Why it works: The fruits are high in water and rich in enzymes, vitamins and minerals, while celery helps reduce the GI load.
Juice together: 1 beetroot; 2 apples; 2 peaches; and 1 cup of cut spanspek.
Why it works: The fruits replenish and rehydrate, while the beetroot is key to the elimination of toxins.
A freelance writer and editor, with 15 years’ experience in the media industry. With a passion for health and fitness, Tammy loves nothing more than researching the latest wellness trends. And if she’s not running around after her sweet four-year old daughter, you’ll find Tammy on her bike, in the gym or exploring the great outdoors – followed by a good coffee, of course!