by Feeling Great | Drinks Recipes, Recipes
Daily green smoothies can do amazing things for your health…..
- clearer thinking,
- brighter skin,
- maintain regular bowel motions,
- help cleanse your liver and
- promote healthy gut flora.
Fantastic for hormonal, gut and skin problems and getting you energised for life.
You may have one for breakfast either by itself or with a boiled egg or porridge or as a snack.
Fantastic for that 2-3pm energy slump instead of a coffee and cake.
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by Feeling Great | Gut Health
Kickstart Your Health with a Simple Detox Plan
Deciding to detox your body is a great first step toward better health, but knowing where to start can feel overwhelming. The good news? Small changes can lead to big improvements over time. By focusing on whole foods, avoiding harmful ingredients, and making mindful choices, your body will naturally detox and regain balance.
Boost Your Vegetable Intake
- Aim for four handfuls of salad and three servings of vegetables daily.
- Choose fresh, chemical-free produce whenever possible.
- If organic options are unavailable, soak produce in water with apple cider vinegar for five minutes to reduce pesticide residue.
- Include fermented foods like sauerkraut or kimchi for gut health.
🚫 Decline: Canned, frozen, dehydrated, or pickled vegetables.
The Ultimate Detox Food Guide – Simple Detox Plan
Increase High-Quality Protein
- ✅ Relish Instead: Chicken, turkey, eggs, calamari, tempeh, tofu, and small fish (like sardines and mackerel).
- ❌ Refuse: Processed meats, pork, beef, shellfish, and deli cuts.
Eliminate Dairy
- ✅ Swap for: Coconut milk, nut-based yogurts, and unsweetened plant-based milks.
- ❌ Skip: Butter, cheese, milk, and ice cream.
Go Gluten-Free
- ✅ Choose: Quinoa, brown rice, buckwheat, and almond meal.
- ❌ Avoid: Wheat, rye, barley, and spelt.
5. Enjoy Nuts and Seeds
- ✅ Eat: Almonds, walnuts, chia seeds, and sunflower seeds.
- ❌ Restrict: Peanuts and salted or roasted nuts.
6. Add Healthy Legumes
- ✅ Best choices: Lentils, chickpeas, black beans, and kidney beans.
- ❌ No To: Canned beans with additives or preservatives.
7. Eat Fresh Fruit
- ✅ Enjoy: Up to three servings of fresh or frozen fruit daily.
- ❌ Refrain: Canned, dried, or candied fruit.
8. Use Healthy Oils
- ✅ Opt for: Olive, coconut, flaxseed, and sesame oil.
- ❌ Skip: Vegetable oils, margarine, and fried foods.
9. Choose Natural Condiments
- ✅ Use: Fresh herbs, garlic, lemon juice, and homemade dips.
- ❌ Avoid: Artificial sweeteners, processed sauces, and preservatives.
10. Stay Hydrated
- ✅ Drink: Water (flavored with lemon or mint), herbal teas, and fresh vegetable juices.
- ❌ Limit: Alcohol, soda, coffee, and sweetened beverages.
Final Tip
The key to detox success? Start where you are and improve gradually. Small changes will lead to long-term results—and your body will thank you for it!
“Eat more fruit and vegetables, reduce processed foods, cut back on alcohol, and move your body daily.” – ABC News
Ready to Start? Choose one or two steps today and build from there. Small changes will lead to lasting results!
Feel free to check out some of my healthy recipes and smoothies which will aid you on your Detox.
Need help with all thing Detox – Book Here to get started
by Feeling Great | Drinks Recipes
How to Make the Perfect Greens and Fruit Smoothie
Simple Tips for a Delicious and Nutritious Greens and Fruit Smoothie
A greens and fruit smoothie ideally is packed with alkalizing greens (about 60-70% of your mix) yet still tastes amazing. The right balance of low-to-medium GI fruits, nutrient-dense ingredients, and flavorful add-ins will create a refreshing, energizing fruit drink that supports your health while keeping your taste buds happy.
Tips for a Healthy Greens and Fruit Smoothie
1. Keep It Balanced
For a steady energy boost, smoothies work well as a breakfast option or a mid-afternoon snack. Adding chia seeds, hemp seeds, or collagen protein helps maintain fullness while keeping blood sugar levels stable.
2. Drink Two Glasses a Day
Aim for at least two glasses daily. To save time, make a larger batch, then store it in the fridge for up to 24 hours or share it with a friend.
3. Use Frozen Fruit for Creaminess
Adding at least one frozen fruit—such as pineapple, berries, mango, or banana—creates a smooth, creamy texture without needing ice.
4. Customize to Your Taste
Experiment with different fruits to suit your preferences! Swap peaches for mangoes or cherries for berries, depending on what’s in season.
5. Add a Protein for Balanced Nutrition
Collagen protein is my go to! I use equivalent to 30g protein in my smoothie blend. Keeps your blood sugar even and your hair, skin & nails look amazing.
6. Blend for a Smooth Texture
A high-speed blender, like a Nutribullet, ensures a perfectly smooth consistency, eliminating unwanted fruit chunks.
Delicious Fruit Drink Recipes
Simple Peach Smoothie (Serves 2)
✅ Ingredients:
- 2 cups fresh spinach
- 2 cups water
- 2 cups peaches (or swap for mango/nectarine)
- 1 banana
- 1 serving collagen protein
Berry Cherry Jubilee (Serves 2)
✅ Ingredients:
- 2 cups fresh spinach
- 2 cups water
- 1 cup cherries (or swap for extra berries)
- 1 cup mixed berries
- 1 banana
- 1 serving collagen protein
Berry Protein Bash (Serves 2)
✅ Ingredients:
- 2 cups fresh spinach
- 2 cups unsweetened almond milk
- 1 cup strawberries
- 1 cup blueberries
- 1 banana
- ½ cup almonds (soaked overnight if possible)
- 1 serving collagen protein
Tropical Crush (Serves 2)
✅ Ingredients:
- 2 cups fresh spinach
- 1½ cups water
- 1 orange, peeled
- 1 cup pineapple
- 1 banana
- 1 serving collagen protein
Orange Julius (Serves 2)
✅ Ingredients:
- 2 cups fresh spinach
- 1 cup unsweetened almond milk
- 3 oranges, peeled
- 1 banana
- 1 serving collagen protein
Enjoy your greens and fruit smoothie and feel the benefits of clean, natural nutrition! If you want other smoothie recipe you can check this red smoothie! Share with your friends!
BOOK HERE so we can start your health plan.
by Feeling Great | Gut Health
4 Steps to Healing Leaky Gut
Leaky Gut Specialist Online Australia: Start Your Healing Journey
Leaky gut is a condition where your intestinal lining, which is typically tightly sealed, becomes damaged. This damage allows food particles, bacteria, and toxins to leak into the bloodstream, triggering inflammation. Symptoms of leaky gut include bloating, food sensitivities, fatigue, joint pain, and digestive issues.
While the concept of “leaky gut syndrome” is still debated in medical circles, many people experience significant improvements by addressing gut health. If you’re struggling with increased intestinal permeability, it’s time to take action. Here’s a 4-step plan to help you heal your gut.
Step 1: Remove the Drivers of Leaky Gut
Several factors contribute to leaky gut, including:
- Trigger foods: These can vary, but common culprits include gluten, dairy, sugar, and processed foods. Food sensitivities can worsen as a result of gut permeability.
- Chronic stress: Stress increases inflammation and weakens your immune system, making it harder for your body to fight off harmful bacteria.
- Bacterial imbalance: Poor gut bacteria, caused by overuse of antibiotics or a poor diet, can fuel inflammation.
- Toxins: Everyday chemicals, medications like NSAIDs, and pesticide exposure all contribute to gut damage.
Step 2: Heal with Nutrient-Rich Foods
Healing your gut begins with the right foods. Try these four gut-healing options:
- Green smoothies: Packed with omega-3 fats, fiber, and anti-inflammatory nutrients, leafy greens promote gut healing.
- Bone broth: Rich in glycine, proline, and collagen, bone broth helps repair intestinal cell walls.
- Fermented vegetables: Sauerkraut and kimchi are filled with organic acids and probiotics that balance your gut’s pH.
- Coconut products: Coconut kefir and other coconut products contain medium-chain fatty acids that support digestion and gut repair.
Step 3: Supplement for Gut Repair
Certain supplements can accelerate your gut healing process. Here are the top 4 to consider:
- Digestive Bitters/Enzymes: They help ensure proper food digestion, preventing undigested particles from damaging your gut lining.
- Zinc: Crucial for stomach acid production, zinc supports digestion, immunity, and gut repair.
- Magnesium: Important for energy, detoxification, and stress management, magnesium helps repair leaky gut.
- L-Glutamine: This essential amino acid reduces inflammation and promotes the repair of the intestinal lining.
Step 4: Rebalance with Probiotics
Replenishing good bacteria in your gut is key to healing. Probiotics can help restore a healthy balance, crowding out harmful bacteria. For best results, incorporate probiotics from both food and supplements. Additionally, prebiotics, found in foods like garlic, onions, and leeks, support the growth of good bacteria.
Need Help Healing Your Leaky Gut?
If you’re feeling overwhelmed by the process or unsure where to start, I can help.
Book a consultation with a leaky gut specialist online and get personalized advice. I’ll guide you through removing the drivers of leaky gut, adding healing foods, and using the right supplements for lasting results.
Click here to start your healing journey today! Feeling Great Naturopath – Julie Smethurst
For more gut information, you can also read this Gut Health and Happiness – Is there a link? or this Explore Natural Remedies for Digestion and Bloating and share with me your experience.
by Feeling Great | Energy/Fatigue, Mental Wellbeing
Self-Care Tips – 19 Ways to Recharge in a Busy Life
What Is Self-Care Tips & Why Does It Matter?
Self-care means being kind to yourself—physically, emotionally, and mentally. It’s about making time to nurture your well-being so you can give your best to your work, family, and daily life.
Many of us learn the importance of self-care the hard way—through burnout, exhaustion, or stress. But here’s the truth: if you want to avoid breakdowns and stay energized, you must schedule moments of self-care into your daily routine.
Not next week, not tomorrow—today. Think of self-care as making daily deposits into your well-being bank. The more you invest in yourself, the more resilient and balanced you’ll feel. And trust me, the people around you—family, friends, and coworkers—will appreciate the happier, healthier version of you.
Here are 19 easy Self-Care Tips to fit into any schedule!
Self-Care in 1 Minute
Even the busiest schedules have space for a one-minute reset.
- Breathe Mindfully – Close your eyes, inhale deeply, and appreciate your body’s natural rhythm.
- Speak Kindly to Yourself – Remind yourself of your strengths and all the things you’ve accomplished.
- Stretch or Move – Stand up, shake it out, or flow into a quick yoga pose like a downward dog.
- Write Down Three Joys – List three things that bring you happiness and plan to do them soon.
- Massage Your Temples – Relieve tension with a gentle massage.
- Brush Your Hair – Stimulate acupressure points and boost circulation with a few strokes.
Self-Care in 5 Minutes
If you have a short break, use it to refresh your mind and body.
- Pause in Your Car – Before jumping into your next task, take a moment to breathe and reset.
- Play a Feel-Good Song – Music is a quick mood booster!
- Blend a Green Smoothie – Nourishing your body is an act of self-care.
- Call a Positive Friend – A short chat with someone uplifting can shift your mindset.
- Revisit Happy Memories – Scroll through favorite photos and send a few to loved ones.
- Plan Tomorrow’s Self-Care – Schedule time for yourself just like any other priority.
Self-Care in 30 Minutes
When you have a little extra time, go deeper into relaxation.
- Take a Hot Bath or Shower – Add candles, music, and essential oils for a spa-like experience.
- Escape into a Book – Get cozy and dive into a story or inspiring read.
- Simply Be – Close your eyes, unplug, and enjoy the present moment.
- Try Dry Brushing – Boost circulation and detoxify your skin with this simple practice.
Self-Care for a Full Day
If you can dedicate a whole day to self-care, go all in!
- Spend Time in Nature – Walk in the fresh air, swim in the ocean, or soak up the sun.
- Tackle a Stressful Task – Finally crossing something off your to-do list frees mental space.
- Plan Your Dream Day – Hike, get a massage, enjoy a yoga class, visit a loved one, or indulge in a book at a coffee shop. Make it all about YOU.
Final Thoughts for Self-care Tips?
Self-care Tips are so helpful to nurture your well-being, to be caring for your health, and these tips can help us regain our energy.
What are your top 3 self-care musts? Drop them in the comments! For more self-care information check this Getting Your Spark Back!
