3 Simple Smoothies for Summer

3 Simple Smoothies for Summer

berry smoothieWhen summer is this hot, the last thing you usually feel like is a hot drink or breakfast, and cereal can just get boring. So why not try a simple summer smoothie! You can pack so many different things in it that are great for your health, and it feels like you are treating yourself.

There are many different varieties of smoothie. Green smoothies are packed with leafy green plants, fruit smoothies with many varieties of fruit, and protein smoothies which are based on a protein powder or supplement.

Below we have given you recipes to three simple summer smoothies you can enjoy guilt-free.



  • 1 cup frozen berries
  • 1 frozen banana
  • 1/2 cup vanilla yoghurt
  • 1 cup of milk

Blend with ice and serve



  • 1 cup of greens like baby spinach and kale
  • 1 cup of coconut water
  • 1.5 cups frozen mixed fruit like pineapple and mango

Blend greens and water together, and then add fruit and blend again




  • 1/2 cup frozen mango
  • 1/2 cup coconut milk
  • 1 frozen banana
  • 1 cup pineapple juice

Blend and serve


As always, if you have any questions, feel free to contact us or leave a comment below.






How to Lose Weight

Have a Healthy Breakfast

A healthy breakfast is key to losing weight. You want to keep your metabolism up, and it is kick-started for the day when you eat breakfast. Avoid sugary cereals and go for whole grains instead. Protein is a must to give yourself a lasting energy hit that will see you through until lunch. Try some eggs or plain yoghurt (which you can spice up with some fruit). Don’t fall into the trap of sleeping for an extra ten minutes and skipping breakfast – we know it’s hard but if you want to lose weight, breakfast is essential.

Avoid Processed Foods

Go for fresh fruit and vegetables and whole grains, along with lean protein and healthy fats like macadamia nuts, coconut products, and avocados. Processed foods are high in salt (salt is a preservative).

Caffeine in Moderation

Some people say that coffee is bad for you, but it’s all about the amount you drink. One cup of coffee a day is a good thing – coffee and tea are natural diuretics and studies have shown that drinkers of coffee and tea burn more calories. Just don’t go overboard on them – try not to have more than 2 -3 cups of coffee a day, and don’t exceed 5 cups of tea per day. Coffee is also a good source of antioxidants and contains a range of healthy nutrients like vitamin B. Tea also contains antioxidants.

Avoid Sugar-laden Drinks

One of the biggest no-nos when it comes to weight loss is sugar-filled drinks. Soft drinks, sweetened coffee or tea, alcohol, and even juice contain a lot of sugar. They will make your metabolism sky-rocket and you will need to eat more to feel full. Also, alcohol makes it harder for your body to burn fat.

These steps combined with regular cardio exercise (sessions beyond the 45 minute mark will burn the most fat) will help you lose weight. Beyond that, healthy diet and exercise will make your body healthier and improve your quality of life.

If you want to support your body during high-impact training, we recommend taking Squalene. Here at Natures Naturals, we hope you’ve enjoyed today’s blog and found it informative. Thanks for reading!

What does the Body Need for Nutrition?

There are many opinions about the best nutrition, but the truth is, the lifestyle you lead determines the nutrition you need.

Hard Worker

If you perform a lot of physical labour, you are going to need energy-rich foods. You will need protein and carbohydrates, so eating a fairly regular diet is fine for that lifestyle. This is not to say that you won’t need fruit and vegetables, because they supply your body with important fibre, vitamins, and minerals.

Other good sources of energy-dense foods are nuts, seeds, and dried fruit. The advantages to these foods is that they will not fill you up too much, while still giving you the energy you need to perform your work.

General Labour

If your lifestyle involves some physical activity, but not hard exertion, you’ll need to lower your carbohydrate intake slightly. Try replacing some carbs with protein-rich foods, and upping your vegetable intake. Some fats are fine, too, as they are an energy-rich food, but try to avoid saturated fats.

Light Work

If you don’t perform much physical activity, and spend a lot of time sitting (at a desk, for example), you will find you can get by on light foods like vegetables, fruit, salads, and small amounts of protein.


If you eat according to your own physical needs, you will find you feel healthier, and your weight won’t be difficult to manage. Something that you can do is get a blood test to see if you have any deficiencies or excesses in your diet, and tailor your food accordingly.

Many people make the mistake of eating large amounts of carbohydrates when they aren’t doing enough activity to use all that energy (a large amount of carbohydrates is what is considered a normal sized serving by most people who don’t realise how rich in energy carbs actually are), which can lead to weight gain, which in turn leads to a variety of health problems.

Try changing up your diet and see how you feel – and remember, fresh is best!

Here at Natures Naturals, we hope you’ve enjoyed this blog.

Light Foods

Diet is a much-discussed issue these days. There are many differing approaches to a healthy diet, and different people need different food. Did you know that a vegetable-based diet can give you everything you need to nourish your body?

Vegetable Nutrition

Vegetables actually contain enough protein and minerals to sustain you. We develop addictions to protein, carb, and fat rich foods. They taste good and are high in energy, but these foods can lead to health problems such as obesity, cardiovascular problems, and diabetes.

If you give a veggie diet a chance, and weather the cravings for richer food, you will find yourself feeling lighter and more full of energy. Another lesser-known fact is that herbs and spices come with their own health benefits.

Herbs and Spices

Turmeric has recently come into the spotlight for its memory enhancing properties, and it may even help keep away dementia. Garlic is known for its blood purification properties, and also its immune-boosting power.

Ginger is also an immune booster, not to mention very calming on the stomach.

Vegetable Meals

Veggies are easy to digest, and are full of antioxidants which help keep away nasty free radicals that can lead to cancer.

There are all kinds of dishes one can create with veggies, like soup, stir-fry, roast, salad, stew, casserole, smoothies, or even raw, for those of you who are feeling brave.

Other Light Foods

The occasional piece of fruit can give you a quick energy boost that will get you through the day, but fruit is high in sucrose and many fruits are acidic, so don’t rely on them as a staple.

A good food to balance out the quick energy boost of fruit is nuts. Nuts contain oils, protein, and minerals, and they take longer to burn off.

The Benefits

With this kind of diet, you won’t feel bloated, and you will find that you’re never behind the 8-ball, needing to burn off excess calories at the gym. There’s no point consuming energy-rich foods if you’re not living a lifestyle where you burn a lot of calories.

Even if you don’t choose to lose carbs and meat, adding more vegetables to your daily diet will be an improvement. If you’re looking for an overall health booster, try olive leaf extract – It has a wide range of powerful health benefits.

Here at Natures Naturals, we hope you’ve enjoyed this blog.

Healthy Vegetarian Diet

If you’re vegetarian, you may be wondering how to maintain a healthy diet. It is true that as humans, we have evolved to be omnivorous creatures, but in this day and age, some of us choose to be vegetarian.

This could be for a number of reasons, whether it’s compassion for the animals, spiritual or religious reasons, or to avoid chemicals that are sometimes present in meat these days.

Fruit and Vegetables

The bulk of your diet should be fruit and vegetables. It is tempting to fall into the trap of eating a lot of carbohydrates to feel fuller, but carbs are essentially sugars that can cause weight gain.

If you are going to eat carbs, try to stick to whole grains. Processed carbohydrates like white bread don’t contain much fibre or nutrients, hence the popular term “empty carbs”.

Enjoy a few pieces of fruit every day, and have as many vegies as you like. There are a range of ways to consume vegetables, from raw, in smoothies, stir-fried (don’t use too much oil, of course, and consider healthier oils like olive oil or flaxseed oil), steamed, boiled (boiling is not the best way to go, as a lot of the nutrients are lost to the water – although one thing you can do is keep the water and drink it later), roasted, to one of my personal favourites, soups.

Soup is great, to me, because there is so much variety in flavour available, and you don’t lose any of the nutrients of the vegies.

If you eat enough vegetables, you won’t find yourself craving carbs.


It’s important to get enough protein on a vegetarian diet, and this is where a lot of people fall down. Beans are a great source of protein and fibre, as are nuts and mushrooms. Nuts contain a lot of other healthy components like minerals.

Dairy is another major source of protein. If your diet includes milk, cheese, and yoghurt, you will not only be getting plenty of protein but also calcium and probiotics.

Other supplementary things like flaxseed oil can be considered to provide you with your omegas, and for general health and wellbeing, you can’t go past olive products.

If you choose to be vegetarian, and do it wisely, you will enjoy great physical health and feel light. You will also maintain a healthy weight.

Here at Natures Naturals, we hope you’ve enjoyed this blog. Stay tuned for more health information.