ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE€¦ · resistance training, this energetic workout will make...

{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.

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JACKIE LOST 22KG ON

OUR PLANS

THE 28 DAY WEIGHT LOSS CHALLENGE...

l EASY TO FOLLOW l MADE FOR BUSY MUMS l SUPPORTIVE COMMUNITY l BUDGET & FAMILY FRIENDLY

Our mums have lost over two million kgs! TAKE PART NOW!!!

OVER 2000

HEALTHY RECIPES!


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Welcome . . . . . . . . . . . . . . . . . . . . . . . . . 6How the plans work . . . . . . . . . . . . . 7Our products . . . . . . . . . . . . . . . . . . . . . 8WEIGHT LOSS & YOUNutrition in weight loss . . . . . . . . . . 13How many calories should I have? . . . . . . . . . . . . . . . . . . . 14Breastfeeding basics . . . . . . . . . . . . . 1520 healthy snacks . . . . . . . . . . . . . . . . 17How to maintain your weight loss . . . . . . . . . . . . . . . . . . . . . . 21SMOOTHIESWhat's in our smoothies? . . . . . . . 24Tips to save time & money . . . . . . 25Smoothie additions . . . . . . . . . . . . . 26Milk to use in your smoothies . . . 27

CONTENTS


SMOOTHIE RECIPESCHOCOLATE SMOOTHIES . . . . . . 29Chocolate frappe . . . . . . . . . . . . . . . 30Chocolate power . . . . . . . . . . . . . . . 31Chocolate doughnut . . . . . . . . . . . 32Banana latte . . . . . . . . . . . . . . . . . . . . . 33Choc banana & cinnamon . . . . . . 34Mixed berry madness . . . . . . . . . . . 35Banana & walnut blend . . . . . . . . . 36Black forest . . . . . . . . . . . . . . . . . . . . . . 37Coconut choc . . . . . . . . . . . . . . . . . . . 38Mint surprise . . . . . . . . . . . . . . . . . . . . . 39Sneaky snickers . . . . . . . . . . . . . . . . . 40Chocolate date shake . . . . . . . . . . . 41Mocha miracle . . . . . . . . . . . . . . . . . . 42VANILLA SMOOTHIES . . . . . . . . . . . 43Green goddess . . . . . . . . . . . . . . . . . . 44Berry burst . . . . . . . . . . . . . . . . . . . . . . 45Passionfruit pandemonium . . . . . 46Blueberry & beetroot . . . . . . . . . . . . 47Banana oat buster . . . . . . . . . . . . . . 48Citrus bang . . . . . . . . . . . . . . . . . . . . . . 49Antioxidant smoothie . . . . . . . . . . . 50Red super smoothie . . . . . . . . . . . . . 51Carrot super smoothie . . . . . . . . . . 52

Green booster . . . . . . . . . . . . . . . . . . . 53Oat, almond & pear . . . . . . . . . . . . . . 54Rock-a-melon . . . . . . . . . . . . . . . . . . . . 55Mango & passionfruit dream . . . . 56Almond & cinnamon . . . . . . . . . . . . 57Green immune booster . . . . . . . . . 58Radical raspberry . . . . . . . . . . . . . . . . 59Carrot combo . . . . . . . . . . . . . . . . . . . 60Blueberry & banana bang . . . . . . . 61Tropical summer breeze . . . . . . . . . 62Banana nut . . . . . . . . . . . . . . . . . . . . . . 63Blueberry booster . . . . . . . . . . . . . . . 64The green machine . . . . . . . . . . . . . 65Coco banana bliss . . . . . . . . . . . . . . 66Cherry crush . . . . . . . . . . . . . . . . . . . . 67Spring clean . . . . . . . . . . . . . . . . . . . . . 68STRAWBERRY SMOOTHIES . . . . 69Super antioxidant . . . . . . . . . . . . . . . 70Strawberry slam . . . . . . . . . . . . . . . . . 71Berry chia combo . . . . . . . . . . . . . . . 72Berry delight . . . . . . . . . . . . . . . . . . . . 73Berry mania . . . . . . . . . . . . . . . . . . . . . 74Berry choc ripple . . . . . . . . . . . . . . . . 75Berry refresher . . . . . . . . . . . . . . . . . . . 76

CONTENTS

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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...

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http://www.losebabyweight.com.au

http://WWW.LOSEBABYWEIGHT.COM.AU


HOW THE PLANS WORKThe Healthy Mummy Plans are designed to be simple and easy to follow. The key points to note are:

1 You can use The Healthy Mummy Smoothies as a weight-loss tool on their own, or use our meal plans, or

a combination of both – many mums choose this option, as it provides structure and greater flexibility with meal planning .

2 The Healthy Mummy Smoothie is safe to consume while breastfeeding, but is a good choice for both breastfeeding

and non-breastfeeding mums . Our plans are used by new mums, older mums, grand-mums and even husbands!

3 You can replace your breakfast and/or lunch with a smoothie, or choose one of the meals from the meal

plans (these include meal options for every breakfast, lunch and dinner, plus lots of snacks) .

4 Daily snacks are included in the meal plans, with plenty of snack suggestions also listed on the website .

5 We show you how to incorporate easy and simple exercise into your life – no gym required .

*MEAL PLANS: Use our 28 Day Diet & Exercise Plan Book or our online 28 Day Challenge

What else do you need to know?

1 There is not a set number of calories on the plan or any ‘banned’ foods . Everyone has a different basal metabolic

rate (BMR) – you can work your BMR on our website – and breastfeeding mums also need additional calories, so we don’t set calorie restrictions . The plans are based on excellent nutrition, where weight loss is a natural by-product of eating and living well – and it works!

2 The Healthy Mummy team are here every day of the week for support and advice . If you need help, email

us at [email protected] or call us on 1300 301 172 and someone will get back to you and do their best to help .

3 We have a very high success rate, and 9/10 mums would recommend our products and plans to their friends .

4 We send all plans via Australia Post the next working day after ordering so you receive your goodies asap .

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The Healthy Mummy range has been created in conjunction with leading nutritionists and dieticians . Please note, we have ensured that the products and plans are safe for use by breastfeeding mums, however the plans are suitable for all mums, whether you are breastfeeding or not .

Being a mum can be hard work, and when motherhood leaves us sleep deprived and exhausted, we often don’t feel like we have the time or energy to cook healthy foods, and are likely to turn to unhealthy foods to snack on .

For our body to function properly we need a wide range of nutrients at every meal . If we don’t get these nutrients, we can gain weight, find it hard to lose weight, suffer a lack of energy and not be in our best health .

Because of this, and knowing how time-poor mums are, we have created our range of products to help mums get all the nutrients they need . Our tasty smoothies pack a nutritional punch, plus we provide easy-to-follow diet plans, simple exercise plans and constant support – all designed for mums and by mums who understand how hard weight loss can be when you're balancing a whole new set of priorities .

We have made our range cost-effective, as we want as many mums as possible to be able to use our products to help them feel confident and healthy after having children .

OUR PRODUCTS

healthy kidscookbook

♥ Foods for baby ♥ Breakfast ideas ♥ Lunch-box winners ♥ Delicious dinners ♥ Party time! ♥ Tips for fussy eaters

LITTLE ONES WILL HEALTHY RECIPES

including

DIET & EXERCISE PLAN

Created by

TO HELP YOU LOSE WEIGHT AND FEEL IN YOUR BEST HEALTH

POSSIBLE.

NUTRITION & POSTNATAL

EXERCISE EXPERTS

breastfeeding friendly

THE 28 DAY15 Minute Low iMpact cardio workoutThe Low Impact Cardio routine will improve your fitness and energy levels, as well as burning calories, while avoiding stress on your body – in particular, your vulnerable pelvic floor. This workout will put you on the path to being a fitter, leaner and more energetic version of you.

15 Minute toning cardio workoutBy combining a low impact cardio conditioning routine with light resistance training, this energetic workout will make your heart and lungs stronger while burning calories and toning your arms, legs and butt. This is a great addition to the low impact routine, or as a stand-alone cardio option with the added bonus of arm and leg toning.

10 Minute upper Body conditioning workoutConditioning your upper body will not only have you feeling and looking stronger, it will provide postural strengthening to combat stress on your upper back. You will also benefit from increased muscle stamina and definition, allowing you to keep up with your little ones.

10 Minute Lower Body workoutHone in on your butt and legs with this lower body strengthening workout. It will have you looking and feeling strong, toned and energised.

10 Minute aBs, Back & core workoutThe abdominal, back and core muscles are at the centre of a healthy body. With these safe and effective exercises, you will improve your posture, help alleviate back pain and strengthen your pelvic floor while your regain your waist and condition your abs and back.

10 Minute stretch & reLaxLengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe.

pLus...See our special section covering all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.

SAFE. EFFECTIVE. TRUSTED. postnatal workout

l 10 & 15 mInUTE easy & effective workouts x 6

l TonE YoUR TUmmY, butt, arms & thighs

l bASIC To moRE ADVAnCED levels of fitness catered for

l bURn CAloRIES & improve your energy levels

l CoRE & pElVIC FlooR workouts to regain your strength

l STREngThEn your back & upper body

the essentiaL post pregnancy exercise dVd for aLL MuMs. SAFE. EFFECTIVE. TRUSTED.

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l

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l

pregnancy

DV

Dexce

rcisepost

With lISA WESTlAkE A physiotherApist And highly AWArded

fitness professionAl speciAlising in postnAtAl exercise

The life of a mum is busy and frantic, and at The Healthy Mummy, we understand that! The exercises and workouts on the DVD have been broken down into 10 and 15 minute workouts that you can do when it suits you – or you can do the entire dVd in 70 minutes, if you have the time!

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about the instructor: Lisa westLakeLisa is a mother of two, physiotherapist and fitness instructor. She is highly regarded in both fitness and medical professions for her extensive work designing and delivering women’s health exercise programs, and is recognised for her significant knowledge and experience in postnatal fitness.

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LESS SUGAR, MORE FLAVOUR

At The Healthy Mummy, we are committed to creating products, plans and services that will improve your health . As your health and wellbeing is our primary concern, we have reformulated our bestselling Healthy Mummy Smoothie mixes to be 96% sugar free and fructose free . The formula still has the same great taste and the other ingredients have not changed, but instead of using fructose as a sweetener we now use a natural sweetener called thaumatin .

What is thaumatin? Thaumatin is a sweet protein found in the katemfe fruit, which grows in the rainforests of west Africa . It is now commonly used as a natural sweetener in food products all over the world .

HOW CAN THE HEALTHY MUMMY SMOOTHIE BENEFIT YOU?• Helps with weight management when used as part

of a diet and exercise plan• Provides excellent nutrition

for energy• Is breastfeeding-friendly

and supports milk supply• Quick and easy to prepare

and tastes delicious• Low GI and high fibre,

which helps you feel fuller for longer and aids digestion

• High in protein and lower in sugar than any other meal replacement shake on the market

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96% SUGAR FREE


WHAT IS A TYPICAL DAY ON THE PLAN LIKE?

The plans are designed for busy mums . A typical day on one of our plans looks like this:

BREAKFASTA Healthy Mummy Smoothie or a breakfast from the meal plan*

MID-MORNING SNACK One of the snacks from the snack suggestions on

the website or a snack from the meal plan*

LUNCH A Healthy Mummy Smoothie or a lunch from the meal plan*

MID-AFTERNOON SNACK One of the snacks from the snack suggestions on


DINNER One of the recipes from the recipe suggestions on the website or a meal from the meal plan*

AFTER DINNER SNACKS One of the snacks from the snack suggestions on


•Fluids – Try to drink 2 litres of water a day . This can include herbal teas .

•Extra tips – We recommend 1 fish oil tablet with each meal . This is not only excellent for overall health, but has also been shown to help reduce stomach fat when combined with exercise .

•Exercise – Either follow the daily exercise suggestion on the plan or try and go for a 30-45 minute walk every day and follow the exercise-at-home tips on the website .

We also suggest that breastfeeding mums have extra snacks during the day and do not allow themselves to go hungry, as we burn more calories (approximately 300-500 more per day) when breastfeeding so need to eat more .

*MEAL PLANS - Use our 28 Day Diet & Exercise Plan Book or our online 28 Day Challenge

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• Use the free members area to track your weight loss, BMI, measurements, exercise and motivate yourself daily .

• Regular motivational and useful tips email in your inbox.

• Join our Facebook community, which is full of advice and support .

• Contact us via our Facebook page and get a response from our team fast.

• Call us on 1300 301 172 or email us at support@losebabyweight .com .au and one of the team will respond to you asap .

• Check in to our blog every day for news, advice and recipes to help you succeed.

• Check out the hundreds of success stories on our website to keep you motivated and inspired . Lots of new ones go up each week too!

WE ARE HERE TO SUPPORT YOU!To help you along the road to a healthier lifestyle, The Healthy Mummy

team is here for support every step of the way . . .

JOIN US ON OUR FACEBOOK PAGE AND SHARE YOUR STORY, QUESTIONS AND RESULTS WITH OTHER MUMS

email

EMAIL SUPPORT

FREE TOOLS TO TRACK YOUR PROGRESS

ADVICE ON OUR

BLOG

?

PHONE SUPPORT

FACEBOOK COMMUNITY

INSTAGRAM COMMUNITY

for more information, go to www.healthymummy.com or www.losebabyweight.com.au

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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 KILOS IN A SAFE WAY THAT WILL LEAVE YOU FEELING HEALTHY AND VIBRANT

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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 Lose Baby Weight plans 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 . It is also fructose free, 96% sugar free and free of artificial sweeteners .

WHY IS NUTRITION IN WEIGHT LOSS SO IMPORTANT?

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HOW MANY CALORIES

SHOULD I HAVE EACH DAY?

Everyone has a different basal metabolic rate (BMR), so there is not a ‘one size fits all’ calorie allowance . If you are trying to lose weight, it is important to work out your BMR to see your body’s daily energy requirements; you can work out both your BMR and BMI using the online calculators at our website, www .losebabyweight .com .au, under the Our Tools section .

As a rough guide to minimum calorie intake, we would recommend that calorie levels never drop below 1200 calories per day for women (please see below for additional calorie requirements for breastfeeding women) or 1800 calories per day for men . It is also important not to consume calories below your BMR, as this can interfere with your metabolism .

Another key recommendation is to ensure the calories you are consuming are nutrient-dense, so as well as giving your body the energy and fuel it needs to function, you are also providing it with essential vitamins and minerals to help it to be in its best health .

Please note that breastfeeding mothers on average require an extra 500 calories (2,200 kJ) per day on top of their usual daily energy needs . If you are trying to lose weight when breastfeeding, we recommend a gradual weight loss of up to 500g per week .

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Breastfeeding Information

More and more mums are breastfeeding their babies for longer, but these mums still want to lose their baby weight and there is much confusion about what they should or shouldn’t do while breastfeeding .

At The Healthy Mummy, we are passionate about ensuring mums lose their weight in a healthy way – we don’t advocate dramatic weight loss . Although healthy weight loss is important for all women, it becomes even more important when a mum is still breastfeeding, as whatever she puts into her body can be passed through her milk to the baby . It is important to fully research anything you are considering taking while breastfeeding .

We believe health and nutrition should come first and weight loss is often a by-product of this . A point of note for mothers is that the most common nutrients of concern are iodine, iron and calcium, as the amounts recommended for pregnant and breastfeeding mothers are hard to obtain from a normal Australian diet .

Breastfeeding mums can have a ravenous appetite, so trying to focus on a calorie-controlled diet can be very challenging . When breastfeeding, mums need to consume approximately 500 extra calories for the health and nutrition of themselves and their baby – the good news is that breastfeeding also burns approximately 500 calories per day . Though mums often want to lose their baby weight immediately after birth and will do anything they can to lose the weight quickly, it is also very important to note that toxins are stored in our fat cells, so if the weight is lost too quickly, those toxins are released into the body and can pass through the milk to the baby . The conclusion is that a slow and steady weight loss is best, so there is no dramatic release of toxins and you and your baby will stay healthy .

Mums also need to be cautious about supplements to aid weight loss . There are some weight-loss products that contain ingredients that could make your baby sick when passed through the milk, such as phentermine, aloe vera, caffeine, kelp, high doses of chromium and phenylpropanolamine (an ingredient in Dexatrim and

Acutrim) . Many weight-loss supplements also contain ephedrine, which is a substance that increases metabolic rate and has been associated with severe increase in blood pressure, palpitations, heart arrhythmias, and seizures – so not a good option, especially when you are breastfeeding .

*When introducing any new food into your diet, we advise being alert to any possible food sensitivity in your baby, indicated by symptoms such as a change in bowel movements. Discontinue the diet plan if any food sensitivity occurs. If your baby suffers from colic we advise talking to your doctor before starting any weight-loss plan or changing your diet.

BREASTFEEDING BASICS

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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 capsicum) 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 .

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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.

1Wholegrain 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

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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 yoghurt 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 pita 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 pita pocket with some crunchy cucumber. Calories per snack: 150

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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 shredded 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

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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 Pita chips & dip Choose wholemeal pita 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 yoghurt mixed with 1 tbsp chopped onion and a sprinkle of chopped chives. Calories per snack (10 large pita chips and 2 tbsp yoghurt): 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

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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 .

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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 kilo 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 yoghurt 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 .

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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.

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ABOUT THE HEALTHY MUMMY SMOOTHIES

"After finding The Healthy Mummy when my baby was three weeks old, I started on The Healthy Mummy Smoothies and they were my saviour! I went from only eating dinner to finally having filling and nutritious breakfasts and lunches that I could have on the go and with my hands full. The smoothies also made a fantastic difference to my supply, which was a massive help when bub was feeding continually. With the help of The Healthy Mummy program and smoothies, I was able to lose 30kg in 12 months, while feeding my bub."

ANDREA DIXON

“The Healthy Mummy Smoothies have been a complete lifesaver for me. With a toddler and a newborn, it's so hard to look after yourself, even to make yourself breakfast in the morning. The smoothies are delicious and keep me full for ages. I've lost 8.5kg in the last seven months!”

ALISHA LYMAR

“I can’t imagine how I would have survived when my third baby was born without my Healthy Mummy Smoothies. They boosted my milk supply, making breastfeeding easier. I never missed a meal because I always found a quick minute to whip up my smoothie. They were a total lifesaver!”

MEGAN VANDERWAAL

WHAT BREASTFEEDING MUMS SAY ABOUT

THE SMOOTHIES

ANDREA LOST 30KGS IN

12 MONTHS

NO CAFFEINE NO ACCELERANTS

GLUTEN & DAIRY FREE96% SUGAR FREE

100% FRUCTOSE FREEHIGH IN FIBRE

NO ARTIFICIAL INGREDIENTSBREASTFEEDING FRIENDLY

BREASTFEEDING

FRIENDLY

THE HEALTHY MUMMY SMOOTHIE IS A DELICIOUS AND NUTRITIOUS MEAL REPLACEMENT PRODUCT, DESIGNED ESPECIALLY FOR MUMS.

Unlike other shakes or smoothie products, which can contain artificial ingredients and fillers or just be a protein powder, The Healthy Mummy Smoothie is packed with a potent combination of 24 vitamins and minerals, protein, carbohydrates, fibre and healthy fats, providing a nutrient hit for busy mums. The smoothie is also breastfeeding friendly

and contains fenugreek.

QUICK, EASY AND DELICIOUS - THE PERFECT MEAL REPLACEMENT FOR BUSY MUMS


SMOOTHIE TIPS TO SAVE TIME & MONEY

Everything 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 SHREDDED 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 .

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*Calories/kilojoules per tablespoon unless otherwise noted

INGREDIENT CALORIES KILOJOULES

Chia seeds . . . . . . . . . . . . . . 67 . . . . . . . . . . . 281LSA . . . . . . . . . . . . . . . . . . . . . 66 . . . . . . . . . . . . 278Shredded coconut . . . .102 . . . . . . . . . . . . 425Cinnamon . . . . . . . . . . . . . . 33 . . . . . . . . . . . . 139Dried goji berries . . . . . . . 29 . . . . . . . . . . . . 120Rolled oats . . . . . . . . . . . . . . 56 . . . . . . . . . . . . 236Weetbix (per biscuit) . . . . 57 . . . . . . . . . . . . 238Raw pumpkin seeds . . . . 56 . . . . . . . . . . . . 236Flaxseeds . . . . . . . . . . . . . . . 80 . . . . . . . . . . . . 335Sunflower seeds . . . . . . . . 65 . . . . . . . . . . . . 271Vanilla essence . . . . . . . . . . 7 . . . . . . . . . . . . . 30Peanut butter . . . . . . . . . .118 . . . . . . . . . . . . 494Almond spread . . . . . . . .115 . . . . . . . . . . . . 480Psyllium husks . . . . . . . . . . 11 . . . . . . . . . . . . . 47Cacao powder . . . . . . . . . . 24 . . . . . . . . . . . . 100Honey . . . . . . . . . . . . . . . . . . 85 . . . . . . . . . . . . 356Maple syrup . . . . . . . . . . . . 77 . . . . . . . . . . . . 319

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 .

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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 Cals kJ Protein Sugar per 250ml per 250ml per 250ml per 250ml

Dairy milk, full cream 162 677 7.7 12.5

Dairy milk, 98% fat-free 123 520 9.75 13.25

a2 full cream milk 162 677 7.7 12.5

a2 reduced-fat milk 113 473 7.7 13

a2 no-fat milk 85 358 7.7 13

Pauls goat milk 154 645 8 9.3

Pauls skim milk 103 433 10.5 14.3

Pauls Zymil Easy to Digest full cream milk 164 688 9 12.3

MILK TO USE IN YOUR SMOOTHIES

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Milk Cals kJ Protein Sugar per 250ml per 250ml per 250ml per 250ml

Soy milk 185 778 7.8 7.5

Soy milk, 98.5% fat-free 95 398 7.5 4

Blue Diamond almond milk with honey 51 214 1.2 3.8

Blue Diamond almond choc, 98% fat-free 120 503 1.5 20.5

Blue Diamond original almond milk 63 263 1 7

Blue Diamond unsweetened almond milk 40 168 1.3 0.3

So Good unsweetened coconut & almond milk 44 185 1.3 0.5

So Good original coconut & almond milk 68 283 1.3 6.3

So Good chocolate soy bliss, 98.5% fat-free 149 625 8 14.5

Freedom Foods quinoa milk with chia 68 284 1.3 6.8

Australia’s Own organic unsweetened macadamia milk 72 302 0.6 0.6

Vitasoy oat milk 153 640 2.5 3.8

Vitasoy rice milk 125 522 0.7 14.5

Vitasoy unsweetened coconut milk 55 255 0.38 0.5

Vitasoy original coconut milk 75 310 0.38 6.3

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 dairy and gluten free.

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234calories 979kJ

Chocolate FrappeSERVES 1

2 tbsp chocolate Healthy Mummy Smoothie mix

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

1 tbsp decaffinated coffee

METHOD: Place all ingredients in a blender and mix until

well combined.

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Chocolate Power SERVES 1


2 cups fresh or frozen spinach

1 tbsp rolled oats

4 sprigs fresh mint


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

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Chocolate Doughnut Smoothie

SERVES 1


1 wheat biscuit, crushed

250ml milk of choice*

1 tbsp raw cacao powder

METHOD: Put wheat 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

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

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Banana Latte Smoothie

SERVES 1


1/2 banana


1 small shot of coffee

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

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Choc Banana & Cinnamon

SmoothieSERVES 1


1/2 banana

Pinch of ground cinnamon


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

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Mixed Berry Madness

SERVES 1


1/4 cup blackberries

1/4 cup raspberries


5 ice cubes


well combined.

Frozen berries are cheaper and, due to the snap-freezing

process, the nutritional goodness is

not lost.

227calories 950kJ

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

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Banana & Walnut Blend

SERVES 1



1 banana

5 walnuts


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


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Black ForestSERVES 1

2 tbsp chocolate Healthy Mummy Smoothie mix1/2 cup frozen cherries


1 tbsp shredded coconut


well combined.

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

your smoothies.

330calories 1381kJ

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Coconut Choc

SERVES 1




1/2 banana


well combined.

390calories 1632kJ


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Mint SurpriseSERVES 1



5 mint leaves

1/2 banana


well combined.

Mint is great for digestion and bananas contain potassium, which can lift your mood.

281calories 1176kJ

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Sneaky Snickers

SERVES 1


1 banana


1 tbsp natural peanut butter

2 tbsp rolled oats

Pinch of cinnamon

1 tsp shredded coconut (optional)

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

Top with shredded 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.


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Chocolate Date Shake

SERVES 1


1 small banana

3 medjool dates, pitted and soaked until soft


1 tbsp cacao

Mint sprigs, optional


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

382calories 1598kJ


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Mocha Miracle

SERVES 1



2 tbsp reduced-fat Greek yoghurt

1 tbsp ground espresso coffee

1 small banana

A few drops of vanilla essence


well combined.

319calories 1335kJ


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Green Goddess

SERVES 1

2 tbsp vanilla Healthy Mummy Smoothie mix

1 handful of spinach

2 tbsp avocado

2 kiwifruit



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


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Berry BurstSERVES 1



1/4 cup raspberries

1/2 cup strawberries

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


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Passionfruit Pandemonium

SERVES 1


1 passionfruit

1/2 nectarine

1 slice pineapple



well combined.

Passionfruit is one of the highest fibre fruits you can get, with 1.9g of fibre in each piece.

294calories 1230kJ


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Blueberry & Beetroot

SERVES 1


1 tinned beetroot slice

1/4 cup blueberries



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. 234

calories 979kJ


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Banana Oat BusterSERVES 1


1 banana

1 tbsp oats



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


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Citrus Bang SERVES 1


1 orange1 lemon

1 passionfruit1/2 banana

100ml water

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

speed until well combined.

250calories 1046kJ

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Antioxidant Smoothie

SERVES 1


1 kiwifruit

1 tbsp grated ginger

2 handfuls spinach

1 lemon, juiced

200ml green tea, cooled


well combined.

Handy tip: Peel and freeze kiwifruit for refreshingly icy smoothies

174calories 728kJ

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Red Super Smoothie

SERVES 1


1 kiwifruit

3 slices beetroot



well combined.

Handy tip: Use canned sliced beetroot, rinsed.

This will be easier to blend than fresh,

raw beetroot.

295calories 1234kJ


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Carrot Super Smoothie

SERVES 1


1 lemon, juiced

2 whole carrots



well combined.

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

302calories 1264kJ


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Green Booster SERVES 1


1/2 banana

1 big handful spinach



well combined.

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

271calories 11134kJ


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Oat, Almond & Pear

SERVES 1


1 tbsp rolled oats

1 tbsp almond meal

250ml almond milk 1/4 pear


well combined.

Nutrition tip: Try to buy almond milk which is fortified

with calcium. 100mg per 100ml is ideal.

257calories 1075kJ

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Rock- A- Melon Smoothie

SERVES 1


1/3 cup rockmelon1/3 cup mango

5 ice cubes



well combined.

Rockmelon 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


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Mango & Passionfruit Dream

SERVES 1


1/4 cup mango

1 passionfruit


5 ice cubes


well combined.

Mangoes are packed with dietary fibre, which will help to

improve bowel health by aiding digestion.

287calories 1201kJ


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Almond & Cinnamon

SERVES 1


1/2 banana

1 tbsp almond meal


1 tbsp cinnamon

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

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Green Immune Booster

SERVES 1


1 tbsp ginger

1 lemon, juiced

1 orange, juiced

1 kiwifruit

1 handful spinach

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

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Radical RaspberrySERVES 1


1/2 cup frozen raspberries

1 handful spinach



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


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Carrot ComboSERVES 1


1 carrot


1 handful spinach

2 tbsp avocado


well combined.

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

and raring to go.

301calories 1259kJ


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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

1/4 cup blueberries


5 ice cubes


well combined.

254calories 1063kJ


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Tropical Summer Breeze

SERVES 1


250ml unsweetened almond milk

1 passionfruit, pulp only1/2 mango cheek,

chopped into chunks1/2 cup chopped pineapple



well combined.

266calories 1113kJ

Mangoes contain high amounts of cancer-fighting compounds

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Banana NutSERVES 1

2 tbsp vanilla Health Mummy Smoothie mix


5 walnuts

1 banana

A pinch of nutmeg


well combined.

288calories 1205kJ

Walnuts contain amino acids, which promote a healthy heart

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Blueberry Booster

SERVES 1



1/2 banana1/4 cup blueberries

1 tbsp chia seeds

Pinch of cinnamon

4 ice cubes


well combined.

260calories 1088kJ

Cinnamon contains compounds which assist in stabilising blood sugar levels

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The Green Machine

SERVES 1


250ml coconut water1/2 avocado

Handful of spinach

1 kiwifruit1/2 a lime, juiced


well combined.

311calories 1301kJ

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

your kidneys healthy

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Coco Banana BlissSERVES 1


250ml unsweetened coconut & almond milk

1/2 small banana


A few drops vanilla essence

1 tbsp rolled oats



well combined.

277calories 1159kJ

Unsweetened Greek yoghurt

contains probiotics which promote good digestive

health

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Cherry CrushSERVES 1



1/2 cup frozen pitted cherries


1 tbsp LSA



well combined.

336calories 1406kJ

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

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Spring CleanSERVES 1


250ml carrot juice

2 kiwifruit

1 tsp grated ginger

1 small beetroot


well combined.

Ginger contains immune-boosting compounds that help provide

protection from infection

246calories 1029kJ

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Super AntioxidantSERVES 1

2 tbsp strawberry Healthy Mummy Smoothie mix

1 handful spinach

1/2 cup blueberries


5 ice cubes


well combined.

The powerhouse antioxidant combination

of spinach and blueberries ensures

you will feel fantastic after this smoothie!

254calories 1063kJ


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Strawberry SlamSERVES 1


1/2 cup strawberries


5 ice cubes


well combined.

Eating strawberries may help reduce inflammation.

229calories 958kJ


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Berry Chia ComboSERVES 1



1 tbsp chia seeds1/4 cup strawberries 1/4 cup raspberries


well combined.

223calories 933kJ

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Berry DelightSERVES 1


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

blackberries)

1 tbsp chia seeds


1 tbsp honey


well combined.

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

302calories 1264kJ

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Berry Mania

SERVES 1


1/4 cup raspberries1/4 cup blueberries

1 tbsp oatmeal



well combined.

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

287calories 1201kJ


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Berry Choc RippleSERVES 1


1/2 cup frozen raspberries1/2 cup frozen strawberries



well combined.

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

247calories 1033kJ

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Berry RefresherSERVES 1


1/2 cup red seedless grapes1/2 cup frozen strawberries

2 tbsp pomegranate seeds

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

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SAFE. EFFECTIVE. TRUSTED.

These busy mums have had amazing success with our programs. What will you achieve?

REAL MUMS, REAL RESULTS!

www.losebabyweight.com.au or www.healthymummy.com

KAT LOST 27KG

LAURA LOST 34KG

RAE LOST 13KG

MICHAELA LOST 16KG

Read their stories and get more info at

TAWHAI HASLOST 46KG

TASHEENA HAS LOST 44KG

HEALTHY WEIGHT LOSS FOR MUMS

The Healthy Mummy brand was created by mum of two Rhian Allen in 2010 after Rhian was pregnant and wanted to create a healthy solution for mums to regain health, energy and body confidence after having children.

5 years later, The Healthy Mummy business is used by 100,000s of mums and is a trusted approach to safe and healthy weight loss and healthy living. Collectively our mums have lost over 2 million kilos!*

“We are the biggest mums only healthy living & weight loss community”

Visit our website to find out more! www.healthymummy.com

WHAT DO WE OFFER?

OVER 22 FAMILY FRIENDLY RECIPE BOOKS Including The Chocolate Cookbook, Healthy Kids Cookbook, Under 15 Minute Meals and Vegetarian Cookbook.

THE HEALTHY MUMMY SMOOTHIES A healthy meal replacement without any nasties and ideal for busy mums if there is no time to cook! Plus they are breastfeeding friendly and contain 24 vitamins and minerals.

THE 28 DAY WEIGHT LOSS CHALLENGE An interactive monthly weight loss challenge with 100 brand new recipes each month, fully customizable menus, shopping lists AND it’s family friendly. Also includes full exercise plans – all made for BUSY MUMS.

THE 28 DAY WEIGHT LOSS CHALLENGE APPExclusively for Challenge Members! Available on Android & Apple.

THE POST PREGNANCY EXERCISE DVDThe No 1 post natal exercise DVD with leading Australian Physiotherapist Lisa Westlake.

HUGE SUPPORT GROUP OF MUMS Private Facebook group with over 50,000 like-minded mums for daily support encouragement and inspiration. See our private support group here www.facebook.com/groups/losebabyweight

YOU CAN DO ONE OR ALL.

THE CHOICE IS YOURS!

Mums lose an average of

4-6kg* every month on our achievable plans*Based on over 100,000 mums recording their results on our website in 2014 & 2015

http://www.healthymummy.com

http://www.facebook.com/groups/losebabyweight


When you make your smoothie, take a pic,

post it on your Instagram page and tag us,

@losebabyweight, or post it on our Facebook page. Your healthy choices are worth bragging about!

Insta-healthy!

Rhian & The Healthy Mummy Team.x

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ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE€¦ · resistance training, this energetic workout will make...

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Transcript of ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE€¦ · resistance training, this energetic workout will make...