The Power of Smoothies for Pregnant and New Mamas by Zakia Mance
5 Feb 2018
How often do we hear about the benefits of eating more fruit and veg? And do we do it? Probably not, most of the time. Of course, we mean to. But life is a juggle and we often don't make time for the things we know are good for us.
This week on the blog, Zakia, ZenBirth's resident nutritionist, helps us to make getting healthier both easy and delicious.
Fruits and vegetables are essential to our well-being, especially if you are pregnant or have recently had a baby or are breastfeeding. Mothers really need to replenish their stores of nutrients as growing a whole little human being and nourshing them takes a significant amount from you. One of the easiest ways to increase your daily consumption of fruit and veg is to make your own smoothies. And this can also be really great for the rest of the family too.
How to make smoothies?
You don’t need any fancy equipment, all you need is a hand blender or standard blender. If you have anything fancier, that's great. But it's not essential.
You will also need a selection of fruit and veg that you can easily blend. These can be fresh or frozen. Use good quality ingredients, including seasonal and/or organic if possible. Consuming fruit and veg in a liquidised form means most of the nutrients are absorbed directly into your blood stream. So the better-quality stuff you use, the more you are maximising the nutrients you are consuming with each smoothy.
I would avoid putting more than 5 different fruits or vegetables in one smoothie because we don’t want the body to have too many different things to process at once. Simply put your selection of fruits and vegetables in the blender, add a bit of water or almond milk and whizz it in the blender.
When to consume them?
To get the greatest benefits from your smoothies, avoid eating solid food an hour before and after having your smoothie. This is to allow the body to absorb all the vitamins and minerals.
You can make batches and freeze smoothies too. So when you are busy you can easily defrost and have a quick daily dose of vitamins and minerals when you are on the go.
If you find some greens too bitter, add an extra banana or mango. For mamas that are breastfeeding, this is a wonderful way for baby to get all the goodness directly. And, don’t forget, Vitamin K is present in most leafy green vegetables.
Some Yummy Recipes
- Super green:
- 3 small bananas, 2 handfuls of spinach leaves, 1 apple and water
- Raspberry dream:
- 2 pears, raspberries, 4 or 5 leaves of kale and water
- Kiwi delight:
- 4 very ripe kiwis, 1 banana, 3 stalks of celery and water
Stay healthy, stay happy!
Naturopath and Hypnobirthing Practitioner