Cheeky Monkey Breakfast Stealer

Trying to have breakfast with these two veg monsters around is pretty impossible!

When it comes to kids and smoothies do yourself a favour and get a really decent blender or bullet. At least 800W.

Most kids hate bits – it’s just a kid thing so make it easy on them and offer up a smooth smoothie. Riley (pictured) will drink muddiest, greenest, bittiest, thickest concoction I could give him. But his brother Charlie – no way. If it’s not straight up chocolate, banana or strawberry he won’t drink it. But he will eat all his veg so I’m good with it.

If you’re just changing your eating habits don’t expect overnight results from your kids. It takes time, consistency and for you to lead by example. TRUST ME. I have a lot of mommas in my groups and slowly but surely they report big achievements from their kids. Don’t give up!

Any of my amazing mommas want to share their stories please feel free!

Hazelnutter

I’m a real hazelnut butter addict at the moment. I usually make my own version with raw cacao so it tastes like Nutella https://instagram.com/p/t-Lm2cNf4r/

But, there are a few good quality brands I like to use when I haven’t been organised. Meridian is one that I love. I really love their nut butters.

So, this morning’s smoothie was:
1 banana
1 tbsp maca
1 tbsp lacuma
1 tsp hazelnut butter
2 tsp raw cacao (you could just use organic dark chocolate powder like Green & Blacks)
Splash soy milk
Then filled bullet to the top with water.

Info on Lacuma: http://organiclucuma.com/

Matcha Boom

Green smoothie with Matcha Green Tea powder post work out . Another little addition to perk up an already awesome smoothie. I could use something like spirulina…..but honestly it tastes like shiz (come on, you’re all thinking it!). Matcha extract on the other hand is very mild in flavour and tastes like, well, green tea.

Matcha is the highest quality Japanese powdered green tea available. It’s made from young leaves of the Camellia sinensis plant and has been consumed for thousands of years in the Far East.

It’s considered to be one of the most powerful super foods on the market today and contains organic compounds called catechins which are some of the most potent antioxidants out there. They are known for their cancer fighting properties. Scientists have found that Matcha Green Tea contains over 100 times more specific antioxidants than any other green tea.

If you want a little zen in your life, Matcha Green Tea has been used by Chinese Daoists and Japanese Zen Buddhist monks for relaxation and meditation.

Matcha is capable of naturally removing heavy metals and chemical toxins from the body due to its high chlorophyll content. It also has antibiotic properties which support ypur general health and immunity.

There are other nutrients to enjoy with Matcha Matcha tea too: Potassium, calcium, iron, vitamin A, vitamin C and protein.

Mr Tonic is well into his Matcha tea. We order our goodies from wholefoods suppliers on Amazon mostly. But I’m sure you’d be able to get it in a health food shop.

Smoothie Bowls are the Freaking BOMB

It’s all about the smoothie bowl this morning.
I am totally STUFFED. Fruit is so high in fibre and hydration that you’ll have a bursting belly in no time. The key to maintaining a healthy weight – or losing weight – is the fibre content of your food.

Fibre is great for digestion, yes, but that’s really a teeeeeensy part of the vital role it plays in your body.

✔ blood sugar control
✔ lower heart attack risk
✔ lower stroke risk
✔ slows carbohydrate metabolism which means better weight management
✔ removes yeast fungus from the body, stopping excretion through the skin which may trigger rash or acne
✔ reduced risk of diverticulitis
✔ lower risk of hemorrhoids
✔ reduced risk of gallstones and kidney stones

So. Fibre will reduce your risk of most common illnesses while bringing your weight down but keeping you feeling full. Is that a perfect solution or what?

1 large banana, 1 chunk pineapple blended with camu camu and ground flax.
Topped with kiwi, blueberries, clementine and a few cashews.

Camu camu info: http://m.naturalnews.com/news/042178_camu_health_benefits_natural_superfoods.html

A Little Selection of Awesomeness…Just for you xoxo

If you’re new to Tonic Nutrition and associated awesome groups you’ll soon see that we’re smoothie cray-cray here! There is no better addition to your diet to immediately give you a massive and useful boost of fibre (essential for keeping blood sugar and cravings in check), vitamins, minerals and antioxidants.
Your health will improve, energy levels increase and your skin will glow.

Want to make positive changes?
Step 1. Smoothie time. Here are a few of my favourites. Give them a try!

From top left, clockwise:

✔ Tropical banana, mango and papaya. Blend 1 papaya, 2 ripe bananas and 1 mango with water and a little almond milk (or any dairy free milk). The amount of liquid you use will depend on how thick or thin you prefer your smoothies.
✔ Chocolate Madness.
2 large ripe bananas, 3 teaspoons organic dark chocolate powder (I use Green & Blacks), or you can use raw cacao too. Blend with soy milk, 1 teaspoon vanilla extract and water.
✔ Pop Art Berries. 1 avocado, 1 cup frozen cherries, 1 teaspoon camu camu, 1 cup strawberries. Blend with water.
✔ Pitaya Perfection. Pitaya is another name for dragon fruit. This smoothie is 1 dragon fruit, 1 cup of frozen raspberries and one banana. Blend with 2 tbsp soy yogurt and a little water.

A smoothie a day….keeps you awesome. Enjoy!

Dragon Fruit – A blast of the tropical on a cold day!

Topical dragon fruit, pineapple and tangerine smoothie to brighten this COLD day! I love dragon fruit. I think it’s one of my favourites. It’s highly nutritious as well as being just beautiful looking! It’s like a sweet, smooth kiwi (kinda) and the flesh comes in white, pink and purple. The pink and purple flesh has a higher vitamin A (beta carotene) content. Great for healthy cell regeneration, especially the skin 

Dragon fruit has a high amount of vitamin C. Because the dragon fruit is a natural, whole food it also provides you with a rich balance of nutrients to go along with that. This means you absorb the Vitamin C in dragon fruit efficiently.

This fruit is a natural source of anti-oxidants which help to prevent the dangers of free radicals which can cause chronic illness, tissue damage, cancers and other undesirable health detriments.The number, quantity, and variety of antioxidants in real foods like dragon fruit is completely unmatched by any food supplement or pills – even those claiming to have ‘antioxidant’ health benefits. Nothing compares to the rich array of nutrients and antioxidants in natural whole foods.

Dragon fruit does have a small amount of gorgeous essential fats because there are so many seeds in the edible part of the fruit. There can be literally thousands of the small black edible seeds in any dragon fruit. Seeds, like nuts, are a rich source of omega fatty acids and proteins. Fruit really is a pretty perfect food source.

Become a Green Smoothie Ninja. Free e-book now available!

I’ve finally done it! My very first e-book for you to enjoy! How to Become a Green Smoothie Ninja.

I hope you like it. It’s going to be one of many free publications to assist you on your nutrition journey. Enjoy!

Here’e the ibooks link: https://itunes.apple.com/gb/book/become-a-green-smoothie-ninja/id941447960?mt=11

If you can’t access ibooks here’s the PDF version for you.

Green Smoothie Ebook

Are Smoothies Safe for Diabetics?

Smoothies are a great, nutritious meal or snack and certainly should be included in the diet of anyone with diabetes. There are a few points to consider so let’s take a look at how to make diabetic appropriate smoothies:

• Use a dairy free milk like soy, rice or unsweetened almond milk. Dairy free milks are packed with calcium and protein and, unlike cows milk, do not add saturated fats. Saturated fats can increase “bad” cholesterol which can increase the risk of diabetes-related heart disease. There is a definite link between high saturated fat consumption and  the development of type 2 diabetes.
• Diabetic people often avoid fruit because it is “sweet” when,  in fact, most fruits are perfectly fine to be included. It is important to keep portion size small though, and limit servings per day.
• Fruit contains fructose.  Fructose does not increase your body’s dependence on insulin. Fruits which score higher on the G.I index, such as pineapple and melons,  should be avoided as they may affect blood sugar levels. Watermelons and oranges should be avoided in smoothies too as they are higher in glucose. 
• How about adding vegetables to your smoothie? This will add an extra boost to the nutrient content.  Fibre helps to manage blood glucose levels. Kale, kelp, spinach and broccoli are great choices and packed with calcium, iron, vitamin C and beta carotene. 
• Adding “good” components of cholesterol like ground flax will boost the fibre and protein content of your smoothie. Essential fatty acids prevent lipid (fat) blockages in your arteries, which will help to prevent heart disease. 

References:

“Prescription for Nutritional Healing” Phyllis A. Bach.  CNC.  2010.

Diabetes Care: Dietary Pectin & Glycemic Control in Diabetes.

Fresh Kid’s Strawberry Smoothie

Quick and easy processed sugar free and dairy free, strawberry smoothies for the boys. No preservatives, no E numbers, no artificial flavours.

Children are sensitive additives and sugars in food.  They react through hyperactivity, low concentration, tearfulness, anger, inability to listen and low mood when the crash comes.

These things are not really normal behaviour on a daily basis. Their little bodies just can’t cope with the junk in processed foods.

Keep them eating, but fill them with nutrients their bodies can convert to sustainable energy.

These smoothies give them good quality calcium, protein and vitamin boost for brain function and bone development,  muscle growth and repair and immune function. There’s also fibre for good digestion and plenty of hydration to push it all through.

2 large very ripe bananas

6 ripe strawberries

400ml unsweetened almond milk

This made 2 smoothies each.

Smoothie with Everything

This is pretty much my “burger with everything”. It makes me that happy. When you can’t decide? Just have it all! That’s the beauty of plant based foods, it’s all going to do you good. There’s no going wrong. Nothing has too much fat or too many calories or too much sugar. Fill your proverbial boots! Dig in x