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REAL FOODREAL RESULTS

A COMPLETE GUIDE TO EATINGGREAT TASTING HEALTHY FOODS

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SMOOTHIE BOOK

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Medical DisclaimerThe recipes within these pages are for information purposes only and in no way supercede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you prepare and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Further, if you choose to prepare and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor.

© Copyright 2015 The Fitness Lodge

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.

Introduction

Smoothie Recipes

Contents

Peaches & cream smoothie 1

Apricot, peach & melon cooler 2

Peach, grapefruit & spinach smoothie 3

Chocolate brownie protein smoothie 4

Banana & ginger smoothie 5

Banana, coconut, ginger & sea salt smoothie 6

Beetroot refresher smoothie 7

Berry sensation smoothie 8

Blueberry bliss smoothie 9

Carrot cake batter smoothie 10

Chocolate almond probiotic smoothie 11

Green apple smoothie 12

Chocolate nut smoothie 13

Strawberry, blueberry, grape & spinach smoothie 14

Lychee, melon & coconut smoothie 15

Cocoa, banana & nut smoothie 16

Coconut, almond, vanilla & ginger smoothie 17

Creamy banana & almond smoothie 18

Cucumber, avocado, grape & mint smoothie 19

Fresh & green smoothie 20

Raspberry & chocolate protein smoothie 21

Oaty, fruity protein smoothie 22

Grapefruit, orange, carrot & ginger smoothie 23

Avocado & mint smoothie 24

Green passion smoothie 25

Green tea & berry protein smoothie 26

Green velvet smoothie 27

Grapefruit, strawberry & iced white tea smoothie 28

Hidden greens smoothie 29

Kiwi, apple, blueberry & vanilla protein smoothie 30

Green tea & grape smoothie 31

Mango lassi protein smoothie 32

Mango, mint, avocado & strawberry smoothie 33

Mango & spinach protein smoothie 34

Melon, grape & lettuce smoothie 35

Nectarine, pineapple & flaxseed smoothie 36

Creamy nectarine protein smoothie 37

Orange, nectarine, spinach & vanilla smoothie 38

Minted melon cleanser 39

Pear & chocolate protein smoothie 40

Pineapple perker smoothie 41

Pineapple, banana, kiwi & grapefruit smoothie 42

Mango & tulsi iced tea smoothie 43

Pineapple, cardamom & ginger digestion smoothie 44

Pumpkin spice smoothie 45

Pomegranate & chia smoothie 46

Pumpkin pie smoothie 47

Rhubarb & custard smoothie 48

Strawberry, grapefruit & white tea smoothie 49

Strawberry, kiwi & protein smoothie 50

Strawberry, lime & banana cooler 51

Berry, avocado, mint & vanilla smoothie 52

Berry, chocolate, chia & spinach protein smoothie 53

Mango delight smoothie 54

Strawberries & cream smoothie 55

Sweetcorn & spinach smoothie 56

‘6-a-day’ salad smoothie 57

Veggie cleanser smoothie 58

Papaya dream smoothie 59

Chocolate, coconut & chia probiotic smoothie 60

Welcome...

Welcome to the Real Food, Real Results Smoothie Book. This book will be your bible over the coming weeks! In case you didn’t know, nutrition will count for about 80% of your results. That’s right 80%! There is an important lesson to be learned from the story below...

You see I used to have a client, let’s call her Lisa. Now Lisa trained very hard and never

missed a training session and so with all this effort and dedication to her training she

thought that the scales and the measuring tape would really be moving in the right direction

at her weights and measurement day. I will never forget the look on her face when she found

out that she lost only 1lb and half an inch from her waist. She was disappointed and so

was I.

“You have read the information on the importance of nutrition and you have been using the

recipe book I gave you?” I asked. It turned out she never read it because she thought she

already knew about nutrition and that her personal trainer wasn’t going to know more than

she did.

Sometimes we learn the hard way! I’m pleased to say that once Lisa had become fully aware

of the importance of nutrition for fat loss, we were able to make some important changes.

28 days later she was 14lbs down and almost 2 dress sizes smaller.

As the saying goes, “When the student is ready, the teacher will appear.”

And you are ready! That’s why you are reading this!

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Below I have included the key principles that work for nutrition for health and fat loss. If

anything you read, see or hear deviates from any of the six principles below, chances are

you can dismiss it immediately as a short term fad diet. This is a way of eating that will

enable you to achieve both fast and permanent results in a way that is 100% sustainable.

You see this change has to be permanent so it has to be both straightforward and above all

enjoyable. The good news is that my recipe book will show you how quick, easy and tasty

eating this way is.

Follow these principles

and you will get results...

1. Eating fewer calories than you burn (calorie deficit)

2. Eat more vegetables and fruits because they are rich in

antioxidants and micro-nutrients (vitamins and minerals)

3. Eat plenty of protein for repair and maintenance

of lean tissue, and to keep you feeling full (protein satisfies

the appetite more than any other macronutrient)

4. Eat enough healthy fats from oily fish, nuts, avocados,

coconut and olive oils (healthy fats are an essential part

of a balanced diet)

5. Drink plenty of water to naturally detoxify the body,

keeping the brain and body hydrated so it can function

properly (green and herbal teas count towards this

water intake)

6. Limit processed foods and artificial sweeteners

and preservatives

Now go and learn, cook, and experience the benefits that

my recipes have to offer – enjoy!



Testimonials











A bit about smoothies...Smoothies are a wonderful thing.

Why? Well, for a start, smoothie machines have never been so cheap and high quality!

When purchasing a smoothie maker, look for the following features:

- 1 litre (minimum) capacity

- easy to clean (with removable parts)

- BPA (bisphenal A) free

- 300-500 watts power

- a pulse button – ideal for crushing harder ingredients like ice

Smoothies are a great way of packing in good quality fruits and vegetables, and are so

quick and easy to prepare. With so many ingredients to choose from, there’s a smoothie to

suit everyone, even the kids! So everyone can enjoy the healthy benefits that smoothies

have to offer.

Smoothies will help you increase the amount of fibre in your diet as well as getting a good

boost of vitamins and phytonutrients. And the great news is that the process of blending

will not destroy the goodness in your smoothie.

Studies have shown that eating a wide variety of plant foods can greatly reduce the risk

of cancer. For example, a study conducted on women who carried the BRCA1 and BRCA2

genes and were considered to be “at risk” of developing breast cancer, showed that by

consuming 23 different fruits and vegetables per week, their risk of developing breast

cancer was reduced by 73%!*

A 10 year investigation in the Netherlands revealed that the participants who consumed the

widest variety of vegetables were 36% less likely to develop cancer than people eating the

least variety.**

*Ghadirian P, Narod S, Fafard E, Costa M, Robidoux A, Nkondkock A, Breast cancer risk in relation to the joint effect of BRCA mutations and diet diversity. Breast Cancer Res Treat 2009. ** Jansen MC, Bueno-de-Mesquita HB, Feskens EJ, Streppel MT, Kok FJ, Kronhout D, Quantity and variety of fruit and vegetable consumption and cancer risk. Nutrition and cancer 2004;48(2):142-148.

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A gentle caution...

Be careful not to get too carried away when you start out. Smoothies can be easy to

over-consume, because they are so delicious! If you are not used to consuming lots of fruits

and vegetables, your body will not be used to digesting so many vegetables and fruits in one

go, and as a result, you may experience stomach pain.

Overconsumption may also lead to bloating. Fibre absorbs a lot of water, so be sure to

consume plenty of water to avoid constipation!

Also, it is better to consume your smoothie soon after making it, because once the blending

process stops, some nutrients may be lost.

Alternatively, freeze the blended smoothie mixture in batches for a later date, or make into

ice lollies.



Before you get stuck into the recipes, let’s go through some education to ensure you understand the benefits of what you will be drinking!

Please note: The FDA has not approved any of these ingredients to cure any medical condition.

COCOA POWDER

There are many different polyphenols (important micronutrients) in cocoa. These naturally-

occurring polyphenols act as powerful antioxidants, protecting the cells in our bodies

and reducing the risk of diseases. Cocoa also offers a mood boosting effect via caffeine,

theobromine, phenethylamine and anandamide with these different compounds offering

a mild stimulatory effect, endorphin release, and potentiation of neurotransmitters in the

brain. No wonder some South American populations drink up to 5 cups of cocoa every day!

COFFEE

Like cocoa, coffee is packed full of antioxidants which is

great for protecting our cells from reactive oxygen species

(ROS) caused by pollution, stress and exercise. Studies

have also shown coffee to be beneficial in reducing type

2 diabetes, cognitive decline and even depression. The

caffeine in coffee can also boost exercise performance –

ideal for that occasion when you feel a bit fatigued but have a training session planned. But

be careful not to overdo it – too much coffee can leave you wired, causing difficulties with

relaxing and sleeping.

If possible, use 100% organic Fairtrade coffee, as this is free from chemical pesticides and

better for the environment. Organic coffee is high in nutrients, as it is farmed in soil which

is rich and fertile, due to good crop rotation. It is also rich in antioxidants. If you prefer your

coffee decaf, again organic is more preferable to non organic. No chemicals are used during

processing – instead water is used to remove the caffeine content from the coffee beans.

Let’s get started...



MILK ALTERNATIVES

Want the creamy taste and texture of milk without the

lactose or even the calories of dairy milk? Check out the

alternatives like almond milk, rice milk and oat milk.

Just watch out for added sugar – if possible, opt for the

unsweetened varieties.

GINGER

As well as adding heat and flavour to smoothies, ginger is also a powerful anti-

inflammatory. This is good because exercise produces inflammation in the body as a part of

the healing process which occurs when we break down our muscle fibres. Some of the other

benefits ginger has been reported to offer include: maintaining normal blood circulation,

easing symptoms of the common cold, strengthening the immune system, helping with

motion sickness and improving digestion.

CINNAMON

As well as adding a lovely sweetness to smoothies without the added calories, cinnamon

has many health benefits, for example blood sugar control, fighting internal candida and

easing IBS. Cinnamon is also a powerful antioxidant.

OATS

Oats are a great addition to smoothies, adding fibre, minerals and slow release

carbohydrates. Although oats are digested a bit better when cooked (cooking helps

break down something called phytic acid which can bind to minerals and make them less

absorbable), they don’t need to be cooked every time you have them. Another benefit of

adding oats to a protein rich smoothie is the time it saves. A complete breakfast in a glass.

STONE FRUITS

Stone fruits like plums, nectarines, peaches, apricots

and cherries are high in antioxidants, fibre, vitamins and

minerals. They tend to be seasonally available so enjoy

them fresh while you can, or frozen / tinned when not in

season.



BEETROOT

Perhaps the beetroot smoothies are for the more adventurous amongst us, but beetroot has

some amazing health benefits. The nitrates in beetroot can help to relax and dilate blood

vessels reducing blood pressure. Beetroot is also a proven exercise performance booster

with the effects of the nitrates helping to improve exercise efficiency. You’d probably need

to consume beetroot regularly to obtain the performance boosting effects though. Beetroot

is also high in vitamin C, fibre, and minerals.

BERRIES

Strawberries, raspberries, blueberries and blackberries

are relatively low in sugar, packed full of vitamin C,

antioxidants and high in fibre. Berries are a great way to

add sweetness and nutrition without adding a lot of sugar

or calories. Frozen berries are just as nutritious and work

really well in smoothies.

PINEAPPLE

Such a delicious and beneficial fruit, rich in vitamin C for immune health, manganese for

bone strength and bromelain for digestion.

WHEATGRASS AND BARLEYGRASS

(FRESH OR POWDERED)

Some of the smoothies in this book contain wheatgrass

and barleygrass and you might want to add them to any

of the other smoothie recipes that they might be suited

to. It’s like adding a bunch of vitamins, minerals, amino

acids and enzymes to your smoothie. Wheatgrass actually

contains 19 amino acids and 92 minerals making it

highly nutritious!

CELERY

Particularly high in vitamin K which is good for the heart, brain and bones. Celery is a super

low calorie food containing fibre and minerals as well as vitamins A, C, B6, K and folate.



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TOMATO JUICE

Tomato juice is a nutritional powerhouse containing fibre, vitamins C, A, B3 and the

powerful antioxidant lycopene, which has been shown to prevent certain cancers. It tastes

great in savoury smoothies with beetroot and other vegetables like celery. Some people love

it, while others see it as medicine and just get it down them!

SEEDS

The addition of seeds like flax, chia and pumpkin can be a

good way to get some healthy fats in the diet. As well as

essential fatty acids like Omega 3, seeds are also high in

fibre and in the case of flax, may offer cancer protective

effects via phytoestrogens called lignans. Pumpkin seeds

contain zinc and have been shown to help maintain a

healthy prostate gland.

LYCHEES

Grown in warm, humid climates like Sri Lanka, India and China, lychees are high in vitamin

C, B vitamins, potassium and copper.

RHUBARB

Rhubarb contains fibre for a healthy digestive system, vitamin K for a healthy heart, brain

and bones, and antioxidant vitamins C and A. Rhubarb is also a good source of calcium. Add

it to smoothies after boiling and cooling, or try tinned rhubarb in juice (not syrup).

GRAPEFRUIT

Grapefruit is a source of vitamin A, C, and B. It also

contains a type of fibre called pectin, which is associated

with maintaining healthy cholesterol levels. Red and pink

grapefruit varieties also contain lycopene, which has been

shown to protect against certain cancers. Grapefruit also

contains a flavonoid called naringenin which can help to

repair damaged DNA in human prostate cells and prevent

them from becoming cancerous.

PUMPKIN (PURÉE)

Pumpkin is a nutrient dense food, rich in vitamin A, E, fibre and potassium and low in

calories.

Introduction 13


AVOCADO

Fat isn’t something we normally associate with fruit, yet

a medium sized Haas avocado contains around 22g of fat.

Avocados are very low in sugar and are an excellent source

of healthy mono-unsaturated fat and potassium.

KIWI

Want to boost your vitamin C intake? Look no further than the humble kiwi fruit.

Containing 5 times the amount of vitamin C of an orange in one serving, kiwi fruits are a

superb immune-boosting food. Research has shown kiwi to protect against asthma and

respiratory difficulties like wheezing. One report showed that young children consuming

6-7 servings of kiwi and other vitamin C rich foods per week had a 44% lower incidence of

wheezing.

PAPAYA

Papaya is high in vitamin C, A and fibre. It also contains many different flavonoids which

protect against free radicals that can cause premature ageing and degenerative diseases.

It contains an enzyme, papain, which is great for protein digestion and has an anti-

inflammatory effect on the stomach.

CARDAMOM

Adding a very interesting flavour and fragrance to smoothies, cardamom is particularly rich

in the mineral manganese which is good for bone health. It is also noted to be able to

improve digestion and inhibit tumour growth.

LETTUCE

As random as it sounds, lettuce can actually help us sleep. Lettuce contains a substance

called lactucarium, which works by relaxing the nervous system. Not being one of the most

desirable foods as far as taste is concerned, making a smoothie with lettuce and some fruit

results in a quick and convenient bedtime snack to help you drift off to sleep.

SPINACH

Spinach is a very nutrient-dense food meaning that it contains a lot of nutrients in relation

to the amount of calories. Rich in vitamins and minerals, flavanoids and fibre, spinach is a

great health food.



BROCCOLI

Broccoli is rich in potassium, calcium, fibre and vitamin C. Our grandparents were right

when they told us to eat our greens. Broccoli also contains a substance called sulforaphane,

and studies have shown that this can help to improve blood pressure and kidney function as

well as offer protection against certain cancers.

POMEGRANATE

Pomegranates have been eaten for thousands of years and

have even been found in Egyptian tombs. Pomegranates

are rich in vitamin C and various antioxidants. The quickest

way to remove the seeds is to cut the pomegranate in half

then turn each piece upside down over a bowl and hit with

a wooden spoon!

TEA

Tea has been revered for it’s health benefits for thousands of years. It contains antioxidants,

caffeine and a substance called theanine which can have a calming effect. Try adding it to

smoothies to increase your antioxidant intake, while at the same time giving your brain a

gentle boost.

PROTEIN POWDER

Adding protein powder can help you to reach your daily protein intake in a quick and

convenient way. Protein powders can be dairy or non-dairy depending on tolerance and

preference. If choosing a dairy protein like whey, bear in mind that the best ones on the

market are made from EU grass fed cows and are processed at low temperatures, this

ensures that the product is a better quality. If going for a non-dairy protein powder, consider

using rice and pea proteins.



...a nourishing probiotic drink

Kefir is one of the most probiotic-rich foods. It’s a cultured

dairy product that gets it’s name from the Turkish word

‘keif’, which means good feeling. Makes sense when some

health experts call the gut ‘the second brain’. It’s made by

adding kefir ‘grains’ – which are living cultures – to cow’s,

goat’s or coconut milk. Kefir is amazing for gut health and

immunity! Forget those processed, sugary probiotic yoghurt drinks, kefir is the real deal!

Because the kefir grains break down the lactose in the milk, the resulting kefir is very low in

lactose. It adds a nice creamy taste and texture to smoothies.

To make kefir, you will need...

2 tbsps kefir milk grains (find on Amazon or Ebay)

1 litre sized glass jar with lid, sterilised

1 litre full cream cow’s / goat’s / coconut milk

a plastic sieve

a plastic or wooden spoon

a glass bottle, sterilised

Note: Do not allow the grains to come into contact with metal as it will damage them.

Place the kefir grains in the glass jar. Add the milk and close lid gently (do not fasten lid).

Place jar in room temperature and away from direct sunlight. This is found to be the best

environment for kefir fermentation. Leave for between 12 hours to 2 days. After 12 hours,

you will have a mild tasting milk kefir. After 24 hours, it will be more tart. After 48 hours, it

will have a more zesty taste.

Use the sieve and spoon to separate the milk from the grains. Pour the kefir milk into a

sterile glass bottle and refrigerate. You can now allow the grains to rest for a few days,

covered in a little cold water or milk and placed in the fridge, or start another batch again.

remember to rest the grains every few weeks to get the best out of them. Your grains will

last a lifetime, if you look after them!

How to make kefir



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Peaches & cream smoothie200ml unsweetened almond or

rice milk

100g fresh peach (or use tinned

in juice, drained)

20g vanilla whey or rice protein

powder

70g frozen raspberries

65g plain yoghurt (or use dairy

free yoghurt if preferred)

3 ice cubes

SERVES 2

LIGHT OPTION!

Put all of the ingredients into a blender, water first so the blender doesn’t jam.

Pulse until smooth. Add more liquid if required, until you reach the desired consistency.

Consume immediately.

PER SERVING:

106 Calories

11g Carbs

11g Protein

2g Fat



Pulse until smooth. Add some with cold water if required, until you reach the desired consistency.


100ml cold water

2 fresh apricots, pitted

half a fresh peach (or use tinned

in juice, drained)

100g cantaloupe melon slices

2 ice cubes

SERVES 1

Apricot, peach & melon cooler

PER SERVING:

112 Calories

25g Carbs

3g Protein

0g Fat


Peach, grapefruit & spinach smoothie100ml cold water

100g fresh peach (or use tinned

in juice, drained)

handful of fresh spinach leaves

half a ruby grapefruit

2 ice cubes

SERVES 1

LIGHT OPTION!


Pulse until smooth. Add more cold water if required, until you reach the desired consistency.


PER SERVING:

108 Calories

24g Carbs

3g Protein

0g Fat


150ml strong black coffee, freshly

made and allowed to cool (use

decaf if preferred)

200ml unsweetened almond or

rice milk

1 large banana, peeled

35g chocolate whey or rice

protein powder

2 tbsps organic cocoa powder

a few drops of vanilla extract

a pinch of sea salt

3 ice cubes

SERVES 2

PER SERVING:

187 Calories

24g Carbs

16g Protein

3g Fat

Put all of the ingredients into a blender, coffee first so the blender doesn’t jam.

Pulse until smooth. Add some with cold water if required, until you reach the desired consistency.


Chocolate brownie protein smoothie


200ml cold water

50g cooked beetroot, chopped

50g pomegranate seeds

juice of half a lime

1 tsp chia seeds

a pinch of stevia (or use sweetener

of your choice)

SERVES 2

Beetroot refresher smoothie

LOW CARB & LIGHT OPTION!

Put all of the ingredients into a blender.Pulse until smooth. Add more cold water if required, until you reach the desired consistency.


PER SERVING:

45 Calories

8g Carbs

1g Protein

1g Fat


100ml cold water

70g raspberries (fresh or frozen)

70g strawberries (fresh or frozen)

1 pear, cored

200g plain yoghurt (use dairy free

yoghurt if preferred)

handful of fresh spinach leaves

2 ice cubes

SERVES 1

Berry sensation smoothie


Pulse until smooth. Add some cold water if required, until you reach the desired consistency.


PER SERVING:

181 Calories

24g Carbs

10g Protein

5g Fat


Carrot cake batter smoothie300ml unsweetened almond or

rice milk

2 medium sized carrots, peeled and

chopped

1 small ripe banana, peeled

1/2 tsp ground cinnamon

a pinch of ground allspice

a pinch of ground ginger

1 tsp vanilla extract

10g organic maple syrup or honey

15g ground almonds

1/2 tsp chia seeds

3 ice cubes

SERVES 2

PER SERVING:

178 Calories

27g Carbs

4g Protein

6g Fat

Put all of the ingredients into a blender, liquid first so the blender doesn’t jam.

Pulse until smooth. Add some cold water if required, until you reach the desired consistency.



Cherry almond probiotic smoothie

PER SERVING:

308 Calories

22g Carbs

28g Protein

12g Fat

80g frozen pitted dark cherries

150ml coconut water (or use cold

water)

75ml kefir made with full fat milk -

see the ‘How To Make’ page (or use

dairy free milk of choice)

25g vanilla whey or rice protein

powder

10g ground almonds

SERVES 1

PROTEIN RICH!

Put all of the ingredients into a blender.Pulse until smooth. Add some cold water if required, until you reach the desired consistency.


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