Wellness Wednesday Breakfast- The Wild Blueberry Vanilla Smoothie

As you know if you read this blog, I am a big fan of the breakfast smoothie. It’s a quick and easy way to start the day with a nutritional jolt, and the fruit/veggie combo possibilities are many, so you can experiment and find what works for you! Today’s smoothie is inspired by my favorite candle, Trish McEvoy’s Wild Blueberry Vanilla (I know, weird), but I thought I would give it a try. The result was pretty good!

So what’s in it, and why is it good for you? Let’s explore…

Wild Blueberries

These are the star of this show. Loaded with nutrients, wild blueberries are high in antioxidants, which help to reduce cell damage that occurs as we age. One of the most abundant antioxidants in wild blueberries is anthocyanin (it’s the compound that gives the fruit it’s bright blue color), and its health benefits are powerful, particularly as they relate to many of the issues we experience with perimenopause and menopause. Among other things, research has shown that anthocyanin may have the capacity to lower blood pressure, reduce cancer risk, prevent diabetes and improve cognitive function (menopause brain, anyone??). They also have anti-inflammatory and anti-bacterial properties. Additionally, wild blueberries are high in vitamins, minerals, micronutrients and fiber. In short, you get a lot of nutritional bang for your buck with wild blueberries.

Spinach

Dark leafy greens like spinach and kale are loaded with calcium and magnesium, two very important minerals for bone health, which can decline with the loss of estrogen. Additionally, they are loaded with folate, one of the B Vitamins (B9). Most women know that folic acid is important in the child-bearing years, but studies have shown it to be helpful in the menopause years as well. For one thing, it can help with hot flashes. In one study, Folic Acid was shown to be effective in reducing hot flash severity, duration and frequency during menopause (sign me up!).

Bananas

Bananas are loaded with potassium, an important mineral that helps to regulate heart beat and ensure proper function of muscles and nerves. It may also help reduce blood pressure, which again, becomes an issue for some in the menopause years.

Nutrition is complicated business, and very much based on science. I am not a trained dietician- just someone who is very interested in food and nutrition, and in understanding how the food we consume impacts our overall health. I had many symptoms during perimenopause, and frankly, I didn’t really understand what was going on with my health, as it was difficult to get information and answers. Hearing that “it’s just normal for your age” from my female gynocologist was just not helpful. It was at that point that I decided to learn (with the help of a nutritionist) and experiment, and found that changing my diet greatly improved my symptoms, and my quality of life in general. I don’t have all the answers, but I think these conversations are important, and I’m thrilled to have you along on this journey of midlife discovery!

Wild Blueberry Vanilla Smoothie

1 Cup frozen wild blueberries

1 Cup non-dairy milk of your choice (I love the Malk brand as it contains no

binders or fillers and nothing artificial).

Handful of spinach (approx. 2 cups)

1 frozen banana

1 scoop vanilla protein powder (optional but there are many benefits to starting the day with protein)

Add ingredients to a high speed blender - start slow and gradually increase speed to high. Blend to desired consistency (I usually blend for about a minute).

*you can also add a tablespoon of flax or chia seeds for even more nutritional punch. There are really no rules here- experiment until you find something you love!