have been a smoothie person for a few years now, recently though, not so much. Like I said in earlier posts, this year has gotten away from me, so I decided I wanted to start reincorporating a smoothie a few times per week to get in the extra vitamins and protein. Smoothies are great, you can get in a few servings of your fruits and veggies in one fell swoop. I like to enjoy them usually after a workout but really any time of the day is fine.
The smoothie im loving laetly:
8 oz almond milk (or any kind of milk you like)
1 cup frozen blueberries
1 big handful of kale
1/4 of a pear
1/2 of an avocado
1 scoop vanilla protein powder
1 scoop creatine
Mix together in a blender and enjoy!
This smoothie has become my favorite because not only does it taste good but it is full of nutrition.
Why these ingredients actually matter:
Blueberries are one of the most antioxidant-rich foods you can eat, and that matters a lot for women in perimenopause. The antioxidants in blueberries, specifically a compound called anthocyanins, have been shown to reduce inflammation and support brain health and memory. If you’ve been dealing with brain fog, blueberries are one of the best things you can add to your diet. They also help regulate blood sugar, which as I’ve talked about before, is everything when it comes to your hormones.
Kale is a nutritional powerhouse. It’s loaded with vitamin K, vitamin C, calcium, and magnesium, which we already talked about being important for inflammation. It also contains sulforaphane, a compound that supports the liver in breaking down excess estrogen, which is a big deal in perimenopause. Getting it into a smoothie is honestly the easiest way to eat it without even noticing it’s there.
Avocado gives you healthy monounsaturated fats, which help your body actually absorb the fat-soluble vitamins in the other ingredients. It also supports hormone production and keeps you full and satisfied. Plus it makes the smoothie incredibly creamy.
Pear adds a little natural sweetness without spiking your blood sugar the way other fruits can. It also adds fiber, which supports gut health and digestion.
Protein powder is non-negotiable for women over 40. We need more protein than we think to maintain muscle mass, support metabolism, and keep blood sugar stable. Getting a scoop in your smoothie is one of the easiest ways to hit your daily goal.
Creatine is having a well-deserved moment in the women’s health world right now, and for good reason. Research is showing that creatine supports not just muscle strength and recovery but also brain health and cognitive function, which makes it especially interesting for women in perimenopause dealing with brain fog and fatigue. I add a scoop to my smoothie and honestly don’t even taste it.
The best part about this smoothie is that it checks so many boxes at once. Anti-inflammatory ingredients, brain health support, hormone support, protein, healthy fats, and fiber, all in one glass. I am not doing this every single day and that is okay. A couple of times a week is still progress, and honestly it is one of the most enjoyable parts of my reset so far. Small steps, one thing at a time.
If any of this sounds familiar and you are ready to stop guessing and start getting some real answers, I would love to connect. Book a free discovery call and let’s talk about what’s going on with your body and what we can do about it.
Written By Sandy Adams
