Creating the perfect fruit blend is simple when you use the right balance of ingredients. A well-made smoothie provides essential vitamins, minerals, and fiber to keep you energized throughout the day. Follow these steps to craft a delicious, nutrient-packed fruit blend that supports your health and wellness.
By mixing leafy greens, fresh fruits, healthy fats, and quality proteins, you can enjoy a smoothie that tastes great and supports overall wellness. Follow these steps to craft the ultimate blend!
Step 1: Start with Leafy Greens (50% of Your Fruit Blend)
Leafy greens should make up half of your fruit blend for maximum nutrition. Options include:
Baby spinach, kale, bok choy, Swiss chard, and lettuce (avoid iceberg)
Fresh herbs like basil, mint, or coriander
Celery and beet greens
Adding variety keeps your gut microbiome happy. If possible, use homegrown greens for extra freshness.
Step 2: Add 1-2 Servings of Fruit
Fruits add natural sweetness and essential nutrients. Try:
Berries (blueberries, raspberries – fresh or frozen)
Banana, pear, apple, mango, or pineapple
Including different fruits boosts flavor and nutrition.
Step 3: (Optional) Add Healthy Fats
Healthy fats enhance texture and keep you full longer. Choose from:
Peanut butter (1 tablespoon)
Avocado (¼ to ½ of one)
Hemp seeds (2 tablespoons)
These fats help balance blood sugar and improve nutrient absorption.
Step 4: Include 1-3 Servings of Protein
Protein makes your smoothie more filling and supports muscle health. Options include:
Collagen (20-30g), rice, pea, or whey protein
Raw eggs, chia seeds, or hemp seeds
A great combination is collagen (20-30g), hemp seeds (2 tablespoons), and chia seeds (1-2 tablespoons).
Step 5: Use Ice or Frozen Ingredients (Maximum 25%)
To maintain the right texture, keep frozen content to no more than a quarter of your total smoothie. Frozen bananas or berries work well to create a refreshing and thick consistency.
Step 6: Add Liquid and Blend Your Fruit to Perfection
Fill your blender to the max line with your choice of liquid:
Water, coconut water, almond milk, oat milk, or kefir
For the best taste and nutrition, drink your fruit blend immediately or store it in the fridge for up to 24 hours.
Enjoy Your Perfect Fruit Blend!
This simple, step-by-step method ensures a nutrient-dense, delicious fruit blend every time. Want to learn more about optimizing your health? Book a consultation with Julie at Feeling Great Naturopath today!
Natural Remedies For Colds – Just of late I have been surrounded by so many people with colds – asking what can I do to get over this quickly?
A cold is really your body’s way of saying, “SLOW DOWN! I need a break!” So, slow down, take the day off and rest. You’ll body will thank you by recovering and rejuvenating itself and you’ll be back to your busy schedule in no time!
So here are some of the remedies out there. They are easy to do, affordable and minimal side effects.
Every day, many people push through overwhelming exhaustion, relying on caffeine, sugar, and nicotine just to stay upright. In Australia alone, ongoing fatigue affects over 1.5 million people, with adrenal fatigue being a major contributor.
Your adrenal glands, located above your kidneys, produce cortisol, a hormone that should be high in the morning to help you wake up and gradually decrease throughout the day for restful sleep. When this balance is disrupted, your energy, mood, and metabolism suffer.
Signs You May Have Adrenal Fatigue
Constant sugar or salt cravings
Struggling to get going in the morning
Energy crash in the afternoon
Low libido
Waking up frequently at night
Feeling shaky or unfocused without food
Difficulty losing weight
Getting a second wind late at night
Aches, pains, and mood swings
To accurately assess adrenal function, a saliva test can measure cortisol levels throughout the day. CLICK HERE to book an Adrenal Discovery Session and take the first step toward recovery.
3 Things to Cut Back On for Adrenal Health
1. Caffeine
Although it may feel like a lifesaver, coffee, energy drinks, and even green tea force your adrenals to work overtime. Over time, this depletes your body, leaving you even more exhausted.
✔ Try these alternatives: Roasted dandelion root, rooibos tea, peppermint, licorice, or chamomile tea.
2. Nicotine
Smoking keeps your adrenals under constant stress, using up vital energy reserves. Quitting is tough, but boosting your energy naturally first can make it easier.
✔ Healthy swap: Practice deep abdominal breathing and spend time outdoors for a natural energy boost.
3. Sugar & Refined Carbs
Sugary snacks and processed foods may offer a quick fix, but they also trigger inflammation, digestive issues, and energy crashes. Cutting back can stabilize energy and improve adrenal recovery.
Packed with minerals and vitamins, these help alkalize the body and reduce inflammation.
✔ Enjoy as salads, smoothies, or kale chips.
2. A Variety of Vegetables
Aim for a rainbow of colors to get a mix of nutrients. Combine starchy (sweet potatoes, pumpkin, beetroot) with low-glycemic (spinach, kale, zucchini, mushrooms).
✔ Try them in stir-fries, soups, and roasted dishes.
3. Avocado
Rich in healthy fats, vitamins, and minerals, it supports brain and adrenal health.
✔ Guacamole is a quick and tasty option.
4. Turkey
Contains tryptophan, which boosts serotonin, promoting relaxation and better sleep.
5. Oysters
High in zinc, protein, and sea minerals, oysters reduce stress and support libido.
6. Coconut Oil
Contains medium-chain triglycerides (MCTs), which fuel brain function and balance hormones.
✔ Use it for cooking or add it to smoothies.
7. Wild-Caught Fish
Rich in omega-3 fatty acids, fish reduces inflammation and supports hormonal health.
✔ Try this easy recipe for a nutrient-packed meal!
8. Chamomile Tea
Helps calm the nervous system, reduce stress, and soothe digestion.
9. Rooibos Tea
A natural cortisol balancer, this caffeine-free tea helps regulate adrenal function.
10. Kefir (Coconut Water-Based)
Supports a healthy gut microbiome, which is essential for brain health and adrenal balance.
✔ Try coconut kefir for an extra probiotic boost.
11. Eggs
A fantastic source of protein and phospholipids, essential for adrenal repair.
Take Control of Your Energy
If you’re struggling with chronic fatigue, stress, or adrenal burnout, you don’t have to go through it alone. Book here to get started to feeling great again!
Hormones and Weight Loss: Why Diets and Exercise Alone May Not Work
Hormones and Weight Loss connection? Struggling to lose weight despite dieting and exercising? You’re not alone. Many women find that traditional weight loss advice—“eat less, move more”—doesn’t deliver results. The missing link? Hormones.
Metabolism, fat storage, and energy levels are all influenced by hormonal balance. When hormones are out of sync, shedding excess weight—especially stubborn belly fat—can feel nearly impossible.
Statistics show that hormonal imbalances contribute to weight gain in 75% of women. While factors like diet and exercise matter, they’re only part of the equation. Understanding how hormones impact metabolism, fat storage, and energy levels is key to achieving long-term weight loss success.
7 Signs Your Hormones Are Affecting Your Weight
Stubborn belly fat that won’t budge, no matter how much you exercise
Feeling tired and irritable more often than usual
Frequent bloating and digestive issues
Increased stress, even over small things
Dependence on caffeine to stay energized
Brain fog or difficulty focusing
Lower libido and mood fluctuations
How Does It Impact Weight Gain
Hormonal imbalances caused by PCOS, thyroid disorders, menopause, and PMS can contribute to weight gain. However, digestive health, inflammation, and toxins also disrupt hormone levels, slowing metabolism and increasing fat storage.
Additionally, Adiposopathy (Fat Cell Sickness) can cause fat cells to produce hormones that further slow metabolism—even while you sleep!
Genetics, Hormones and Weight Loss Struggles
Some women have a genetic predisposition to hormone-related weight gain. Conditions like MTHFR gene mutations affect metabolism, while food intolerances and environmental toxins trigger inflammation, leading to insulin resistance and slow fat burning.
Understanding your unique hormonal and genetic profile is key to achieving lasting weight loss results.
How to Break the Hormonal Weight Gain Cycle
The good news? Balancing hormones naturally can help you lose weight—without extreme diets or excessive workouts. A personalized plan that includes hormone testing, gut health assessments, and targeted nutrition can restore balance and improve metabolism.
At Feeling Great Wellness Solutions, we take a science-backed approach to weight loss. Through expert testing, monitoring, and tailored solutions, we help women reverse hormonal imbalances and achieve sustainable results—without restrictive dieting.
Ready to Take Control of Your Health?
Break free from hormonal weight gain and start feeling great again. Book a consultation today and take the first step toward a healthier, happier you!
Feeling Great Naturopath New Corowa Office & Online Consultations – A Natural Approach to Lasting Wellness
A Natural Approach to Lasting Wellness
Feeling Great Naturopath Corowa, take a natural approach to uncover the true cause of your health concerns. Instead of only addressing symptoms, we dig deeper to identify the root problem.
With a personalized strategy, we include diet adjustments, nutrient support, herbal remedies, movement plans, and lifestyle improvements. Whether you need standalone naturopathic care or a comprehensive approach, we tailor solutions to support your well-being.
Are you feeling stuck in your health journey? Do you struggle with low energy, persistent weight gain, or symptoms that never seem to improve? These common frustrations often indicate deeper imbalances in the body.
What I Can Help You With
Digestive Health – IBS, bloating, gut infections, and food sensitivities Metabolic Support – Diabetes, stubborn weight, and gout Skin & Allergy Relief – Eczema, psoriasis, hay fever, and sinus problems Mental Wellbeing – Anxiety, depression, and mood imbalances Hormonal & Thyroid Balance – Energy crashes, hypothyroidism, and restless legs
Real Success Stories: A Personalized Approach That Works
Jenny’s Journey She struggled with IBS for years. After identifying hidden gut infections and food intolerances, she fully healed her gut and now enjoys a symptom-free life.
Pauline’s Success “I never thought I could give up coffee, but I did!” – Pauline With small, focused changes, Pauline reduced her caffeine intake to just one cup a day—a huge achievement for her!
Here At Feeling Great Naturopath Corowa, we focus on realistic, step-by-step progress. We help you make manageable health changes, ensuring long-term success is achievable and sustainable.
How I Work at Feeling Great Naturopath Corowa
Step-by-Step Support – Small, meaningful changes for lasting results Realistic Goals – No overwhelm, just clear, achievable steps Flexible Consultations – Available in-person and online
“We only get one chance in this body, so you may as well make the most of it.” – Julie Smethurst
Start Your Journey to Feeling Great
Small, consistent steps lead to big transformations. If you’re ready to move beyond frustration and take charge of your health with our natural approach, let’s work together!
Julie xxx (Naturopath, Life Coach, Pharmacist – Feeling Great Naturopath Corowa)
PS. Thank you to my wonderful clients for your trust and support. Helping people live their best lives is my greatest passion, and I’m grateful for the journey we share.
“We’re all just walking each other home.” – Ram Dass
