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Wellness Wednesdays: Stay golden, smoothies

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Over here in the Food-As-Medicine Department, we’re talking about ditching the bloat, the inflammation, and the post-holiday belly.

Smoothies are a great way to pack in a whole lot of nutrition without a lot of fuss. Here are some anti-inflammatory powerhouse ingredients that can be added to most concoctions.

(See below for my golden anti-inflammatory smoothie recipe.)

Pineapple

Contains bromelain, a very effective anti-inflammatory.

Mango

Lots of antioxidants like quercetin and vitamins A & C to help boost immune system and fight inflammation.

Papaya

High in vitamins C, E and beta-carotene. Also has a protein digesting enzyme called papain that lowers inflammation and improves healing.

Ginger    

A potassium rich root that is great for stimulating digestion & bile flow, relieving nausea and protecting against inflammation.

Turmeric    

Contains curcumin which is known to be a powerful antioxidant, anti-inflammatory and liver detoxifier.  Also has anti-bacterial and anti-fungal properties. You can buy it as a root at the natural market (ask at Wallens!), as a ground spice at the supermarket or as a nutritional supplement

Golden anti-inflammatory smoothie:

(serves 1)

1 cup coconut water

1/2 cup frozen mango

1/2 cup fresh papaya

1/2 cup fresh or frozen pineapple

1/2 inch fresh ginger root (or 1 Tbsp ground spice)

1/2 inch fresh turmeric root (or 1 Tbsp ground spice)

Start with the liquid, then add the fruit.  Blitz in a high speed blender and enjoy. If you don’t have the spices, don’t sweat it. The mango, papaya and pineapple all have tons of digestive enzymes and inflammation fighting awesomeness.


Bernadette Smith is an organic gardener, life-long tree hugger and certified Integrative Nutrition Health Coach living in Patchogue, N.Y. She offers free 30-minute Health Discovery Sessions and can reached through Facebook or by emailing SimplyNourishedHome@gmail.com.

About the author: Bernadette Smith

Bernadette Smith is an organic gardener, life-long tree hugger and certified Integrative Nutrition Health Coach here on Long Island. She offers free 30-minute Health Discovery Sessions and can reached through Facebook or by emailing SimplyNourishedHome@gmail.com