Royal baby fever has been all over the headlines, since Kate Middleton gave birth to Prince George.  So, you would expect that mum-to-be would be thinking of the usual such as feeds, nappy changes etc right?  Not really.  Being in the public eye, there is a pressure for her to shed the baby weight as quickly as possible.  Kate Middleton has already started thinking ahead and hired a personal trainer to get her in ship shape after the birth.

However, it won’t be only the muscle flexing and running on the treadmill that Kate Middleton’s personal trainer will suggest to ensure she is looking ultra toned and lean.  So what might the secret ingredient be?  The answer simple.  Ensuring your bodies are given the correct nutrition including all the important vitamins and minerals, which are essential for every cell in your body to function.

As a personal trainer I am often asked, how do I ensure I’m snacking right? How do I get these nutrients in my diet? Most clients just like celebrities lead busy lives, juggling work, family and having some sort if social life.

The most convenient and easy way, is to make smoothies.  Yes that’s right.  Forget the expensive diet programmes, which include high priced diet shakes.  Instead, what your about to learn below is how to make delicious smoothie recipes and the best times to consume them to maximise their effectiveness.

Before I go reveal my simple and healthy recipes, I would like to explain some of the many benefits of consuming smoothies:

• They nourish your body,
• They are easy on the digestive system
• Keep you feeling satisfied
• Require little time and effort to prepare (If you like you can even make double and save the rest for later!).

The best time to have a smoothie I say is in the morning, if your like me always in a rush for work need to grab something quick to have on route. Smoothies work a treat. Apart from those who are looking to maintain their toned physiques, for Muslims, like myself it is the month of fasting (Ramadan) so after the long fasting period of the night, Break-Fast is the perfect time to give your body exactly what it needs.

The first recipe I’m about to share is for the those of you who need that shot of caffeine in the morning who might want to opt for this very popular smoothie instead.

The Morning Kick

Recipe

1 scoop of vanilla isolate protein
1 shot espresso
1/4 cup Greek yoghurt
30g dry oats
Pinch of stevia
Pinch of cinnamon
5 ice cube

Add to smoothie maker (We recommend a good Juicer or Smoothie Maker to ensure you get the right concoction)

ENJOY!

The reason for adding isolate protein is to replenish your muscles after for example, fasting.  Greek yogurt is an excellent way of adding calcium to your smoothies, not only has Greek yogurt been known to benefit bones it’s also very good for your heart as there is no fat or cholesterol. Greek yogurt is also widely used for weight loss and in body building for muscle accretion.  Oats are an excellent way to start the day, they are excellent at keeping blood sugar levels constant throughout the morning. Helping you avoid the mid-morning fatigue. Added to the smoothie give an extra creamy and satisfying taste.  Stevia is a natural sweetener with no artificial chemicals in.

Banana and Strawberry Delight

If you like something sweet and refreshing on a morning the banana and strawberry delight is the one for you.

Recipe

1/2 cup of soy milk
30g rolled/ dry oats
1 banana (in chunks)
7 frozen strawberries
1/4 tsp vanilla extract (optional)
Pinch of stevia (optional)

Add to smoothie maker
ENJOY!

Soy milk is made from soy beans, it is naturally high in essential fatty acids, proteins, fibre, vitamins and minerals. All of these provide energy and keep your body working to an optimal level.  Rolled/ dry oats will add to the consistency of the smoothies and keep you feeling fuller for longer.  Bananas are an excellent source of potassium, needed for muscle action, they contain high percentages if vitamin B6- helping you get more energy from your food. And vitamin C which keeps your immune system and skin healthy.

Tip: These smoothies can also be enjoyed as meal replacements for lunch and dinner.

Post and Pre Workout Smoothies

Another great place smoothies have in ones life is as a supplement weather it be a pre- or post- workout

Tip: If you are a user of protein supplements why not mix it up add some soy milk and a handful of frozen berries or fruit. Smooth and enjoy.

Below I have added my favourite pre- and post-workout recipes. Both aimed at fuelling and sustaining the body to avoid a mid-workout slump or post work out craving.

Pre-Workout Smoothies

Pre-workout, this will give you amazing amounts of energy and sustain your performance.

1 cup fat free Greek yogurt
1 handful of blueberries
1 banana
3 scoops of ground flaxseed
5 strawberries
100 ml orange juice

Flaxseeds are excellent for providing omega 3 oils. They are commonly used to eliminate the stubborn fat lining the arteries. They are a favourite for body builder and individuals aiming to shred body fat and lower cholesterol.

Post Workout Smoothies

Post-workout, this will refuel your body

1 banana
1 or 2 kiwis
1 cup Greek yogurt /1 scoop whey protein
Pinch of cinnamon
75 ml apple juice.

These are just a few recipes to kick start your health regime. Once you get used to making smoothies and enjoying the new healthy you. You can try making ice pops and frozen lollies with these delicious recipes.

Your diet accounts for 80% your health and weight goals the outstanding 20% is your workout.  Any effective workout routine will consist of a balance between cardio and resistance exercises.

A healthy mind and body will help you feel more energetic and happier about your health goals.  Got any smoothie recipes you want to share? 

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