ULTIMATE SMOOTHIE

& WEIGHT LOSS GUIDE

CALORIES
LISTED
ON EVERY
SMOOTHIE

WITH TIPS, TRICKS & 45 SMOOTHIE RECIPES

THE HEALTHY MUMMY ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE
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 ALL RIGHTS RESERVED. This book contains material
protected under International and Federal Copyright Laws
and Treaties. Any unauthorized reprint or use of this material
is prohibited. No part of this book may be reproduced or
transmitted in any form or by any means, electronic or
mechanical, including photocopying, recording, or by any
information storage and retrieval system without express
written permission from the author / publisher.

Disclaimer: This material is for information only and not

intended to replace the advice of a medical professional.
Please consult with your doctor before starting any weight-loss
program. We do not recommend any dieting whilst pregnant
unless under your doctor’s supervision. The information
detailed in this book are accurate at the time of publication.

THE HEALTHY MUMMY ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE

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 JACKIE LOST
22KG ON
OUR PLANS

OVER
2000
THE 28 DAY HEALTHY
RECIPES!
WEIGHT LOSS
CHALLENGE...
l EASY TO FOLLOW l MADE FOR BUSY MUMS l SUPPORTIVE COMMUNITY l BUDGET & FAMILY FRIENDLY

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 upfront

CONTENTS
Welcome. . . . . . . . . . . . . . . . . . . . . . . . . . 6
How the plans work . . . . . . . . . . . . . . 7
Our products. . . . . . . . . . . . . . . . . . . . . . 8
WEIGHT LOSS & YOU
Nutrition in weight loss. . . . . . . . . . . 13
How many calories
should I have?. . . . . . . . . . . . . . . . . . . . 14
Breastfeeding basics. . . . . . . . . . . . . . 15
20 healthy snacks. . . . . . . . . . . . . . . . . 17
How to maintain your
weight loss. . . . . . . . . . . . . . . . . . . . . . . 21
SMOOTHIES
What's in our smoothies? . . . . . . . . 24
Tips to save time & money . . . . . . . 25
Smoothie additions. . . . . . . . . . . . . . 26
Milk to use in your smoothies. . . . 27

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CONTENTS
SMOOTHIE RECIPES
CHOCOLATE SMOOTHIES. . . . . . . 29 Green booster. . . . . . . . . . . . . . . . . . . . 53
Chocolate frappe . . . . . . . . . . . . . . . . 30 Oat, almond & pear. . . . . . . . . . . . . . . 54
Chocolate power . . . . . . . . . . . . . . . . 31 Rock-a-melon. . . . . . . . . . . . . . . . . . . . . 55
Chocolate doughnut . . . . . . . . . . . . 32 Mango & passionfruit dream. . . . . 56
Banana latte . . . . . . . . . . . . . . . . . . . . . . 33 Almond & cinnamon. . . . . . . . . . . . . 57
Choc banana & cinnamon . . . . . . . 34 Green immune booster. . . . . . . . . . 58
Mixed berry madness . . . . . . . . . . . . 35 Radical raspberry. . . . . . . . . . . . . . . . . 59
Banana & walnut blend . . . . . . . . . . 36 Carrot combo . . . . . . . . . . . . . . . . . . . . 60
Black forest . . . . . . . . . . . . . . . . . . . . . . . 37 Blueberry & banana bang. . . . . . . . 61
Coconut choc . . . . . . . . . . . . . . . . . . . . 38 Tropical summer breeze. . . . . . . . . . 62
Mint surprise. . . . . . . . . . . . . . . . . . . . . . 39 Banana nut . . . . . . . . . . . . . . . . . . . . . . . 63
Sneaky snickers . . . . . . . . . . . . . . . . . . 40 Blueberry booster . . . . . . . . . . . . . . . . 64
Chocolate date shake. . . . . . . . . . . . 41 The green machine . . . . . . . . . . . . . . 65
Mocha miracle . . . . . . . . . . . . . . . . . . . 42 Coco banana bliss . . . . . . . . . . . . . . . 66
VANILLA SMOOTHIES. . . . . . . . . . . . 43 Cherry crush . . . . . . . . . . . . . . . . . . . . . 67
Green goddess . . . . . . . . . . . . . . . . . . . 44 Spring clean. . . . . . . . . . . . . . . . . . . . . . 68
Berry burst . . . . . . . . . . . . . . . . . . . . . . . 45 STRAWBERRY SMOOTHIES . . . . . 69
Passionfruit pandemonium . . . . . . 46 Super antioxidant . . . . . . . . . . . . . . . . 70
Blueberry & beetroot . . . . . . . . . . . . 47 Strawberry slam . . . . . . . . . . . . . . . . . . 71
Banana oat buster . . . . . . . . . . . . . . . 48 Berry chia combo . . . . . . . . . . . . . . . . 72
Citrus bang. . . . . . . . . . . . . . . . . . . . . . . 49 Berry delight . . . . . . . . . . . . . . . . . . . . . 73
Antioxidant smoothie. . . . . . . . . . . . 50 Berry mania . . . . . . . . . . . . . . . . . . . . . . 74
Red super smoothie. . . . . . . . . . . . . . 51 Berry choc ripple . . . . . . . . . . . . . . . . . 75
Carrot super smoothie . . . . . . . . . . . 52 Berry refresher. . . . . . . . . . . . . . . . . . . . 76

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 upfront

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and The Healthy Mumm

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HOW THE PLANS WORK

The Healthy Mummy Plans are designed to be simple What else do you need to know?
and easy to follow. The key points to note are:

1 You can use The Healthy Mummy Smoothies as a

weight-loss tool on their own, or use our meal plans, or
1 There is not a set number of calories on the plan or any
‘banned’ foods. Everyone has a different basal metabolic
rate (BMR) – you can work your BMR on our website – and
a combination of both – many mums choose this option, as it breastfeeding mums also need additional calories, so we
provides structure and greater flexibility with meal planning. don’t set calorie restrictions. The plans are based on excellent
nutrition, where weight loss is a natural by-product of
2 The Healthy Mummy Smoothie is safe to consume while
breastfeeding, but is a good choice for both breastfeeding
eating and living well – and it works!
and non-breastfeeding mums. Our plans are used by new
mums, older mums, grand-mums and even husbands! 2 The Healthy Mummy team are here every day of the
week for support and advice. If you need help, email
us at [email protected] or call us on
3 You can replace your breakfast and/or lunch with a
smoothie, or choose one of the meals from the meal
plans (these include meal options for every breakfast,
1300 301 172 and someone will get back to you and
do their best to help.
lunch and dinner, plus lots of snacks).
3 We have a very high success rate, and 9/10 mums would
recommend our products and plans to their friends.
4 Daily snacks are included in the meal plans, with plenty
of snack suggestions also listed on the website.
4 We send all plans via Australia Post the next working day
after ordering so you receive your goodies asap.
5 We show you how to incorporate easy and simple
exercise into your life – no gym required.
*MEAL PLANS: Use our 28 Day Diet & Exercise Plan Book
or our online 28 Day Challenge

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g friendly SAFE. EFFECTIVE. TRUSTED.

breastfeedin

THE 28 DAY
the essentiaL post postnatal workout
pregnancy exercise

healthy kids
dVd for aLL MuMs.
SAFE. EFFECTIVE. TRUSTED.

cookbook DIET & EXERCISE PLAN

The life of a mum is busy and frantic, and at The Healthy Mummy, we understand
that! The exercises and workouts on the DVD have been broken down into 10
and 15 minute workouts that you can do when it suits you – or you can do
the entire dVd in 70 minutes, if you have the time!

post pregnancy excercise DVD

l 15 Minute Low iMpact cardio workout
The Low Impact Cardio routine will improve your fitness and energy levels,
as well as burning calories, while avoiding stress on your body – in particular,
your vulnerable pelvic floor. This workout will put you on the path to being a fitter,
leaner and more energetic version of you.

l 15 Minute toning cardio workout

By combining a low impact cardio conditioning routine with light
resistance training, this energetic workout will make your
heart and lungs stronger while burning calories and toning
your arms, legs and butt. This is a great addition to the low
impact routine, or as a stand-alone cardio option with the added
bonus of arm and leg toning.

l 10 Minute upper Body

conditioning workout
Conditioning your upper body will not only have you feeling
and looking stronger, it will provide postural strengthening to
combat stress on your upper back. You will also benefit
from increased muscle stamina and definition, allowing you to
keep up with your little ones. l 10 & 15 mInUTE
easy & effective workouts x 6
l 10 Minute Lower Body workout
Hone in on your butt and legs with this lower body strengthening workout. It will have you
looking and feeling strong, toned and energised.
l TonE YoUR TUmmY,
butt, arms & thighs
l 10 Minute aBs, Back & core workout l bASIC To moRE ADVAnCED
The abdominal, back and core muscles are at the centre of a healthy body. With these safe

Created by
and effective exercises, you will improve your posture, help alleviate back pain and strengthen
levels of fitness catered for
your pelvic floor while your regain your waist and condition your abs and back.
l bURn CAloRIES
& improve your energy levels
including l 10 Minute stretch & reLax
Lengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe. l CoRE & pElVIC FlooR
NUTRITION &
pLus...See our special section covering all you need to know on special considerations post-birth, such as workouts to regain your strength

RECIPES
caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues. STREngThEn
POSTNATAL l
your back & upper body
HEALTHY WILL
EXERCISE EXPERTS
LITTLE ONES
about theTO HELP YOU LOSE WEIGHT
instructor:
0

Lisa westLake AND FEEL IN YOUR

680569

BEST HEALTH
Lisa is a mother of two, physiotherapist and fitness instructor.
She is highly regarded in both fitness and medical professions
for her extensive work designingPOSSIBLE.
and delivering women’s With lISA WESTlAkE
891259

health exercise programs, and is recognised for her significant A physiotherApist And highly AWArded
♥ Foods for baby ♥ Breakfast ideas ♥ Lunch-box winners knowledge and experience in postnatal fitness. fitness professionAl speciAlising
in postnAtAl exercise
♥ Delicious dinners ♥ Party time! ♥ Tips for fussy eaters
>

The Healthy Mummy range has been created in conjunction

OUR PRODUCTS Because of this, and knowing how time-poor mums are, we
with leading nutritionists and dieticians. Please note, we have created our range of products to help mums get all the
have ensured that the products and plans are safe for use nutrients they need. Our tasty smoothies pack a nutritional
by breastfeeding mums, however the plans are suitable for punch, plus we provide easy-to-follow diet plans, simple
all mums, whether you are breastfeeding or not. exercise plans and constant support – all designed for mums
and by mums who understand how hard weight loss can
Being a mum can be hard work, and when motherhood leaves
be when you're balancing a whole new set of priorities.
us sleep deprived and exhausted, we often don’t feel like we
have the time or energy to cook healthy foods, and are likely We have made our range cost-effective, as we want as many
to turn to unhealthy foods to snack on. mums as possible to be able to use our products to help them
feel confident and healthy after having children.
For our body to function properly we need a wide range of
nutrients at every meal. If we don’t get these nutrients, we can
gain weight, find it hard to lose weight, suffer a lack of energy
and not be in our best health.

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HOW CAN THE HEALTHY MUMMY

SMOOTHIE BENEFIT YOU?
LESS SUGAR, • Helps with weight management when used as part
of a diet and exercise plan

MORE FLAVOUR
• Provides excellent nutrition
for energy
• Is breastfeeding-friendly
and supports milk supply
At The Healthy Mummy, we are committed to creating
• Quick and easy to prepare
products, plans and services that will improve your
and tastes delicious
health. As your health and wellbeing is our primary
• Low GI and high fibre,
concern, we have reformulated our bestselling Healthy
which helps you feel
Mummy Smoothie mixes to be 96% sugar free and
fuller for longer and
fructose free. The formula still has the same great taste
aids digestion
and the other ingredients have not changed, but instead
• High in protein and lower
of using fructose as a sweetener we now use a natural
in sugar than any other
sweetener called thaumatin.
meal replacement shake
What is thaumatin? Thaumatin is a sweet protein found on the market
in the katemfe fruit, which grows in the rainforests of
west Africa. It is now commonly used as a natural
sweetener in food products all over the world. 96% SUGAR FREE
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WHAT IS A TYPICAL DAY

ON THE PLAN LIKE?
The plans are designed for busy mums. A typical day on one of our plans looks like this:

BREAKFAST
A Healthy Mummy Smoothie or a breakfast from the meal plan*
MID-MORNING SNACK
One of the snacks from the snack suggestions on
the website or a snack from the meal plan*
LUNCH
A Healthy Mummy Smoothie or a lunch from the meal plan*
MID-AFTERNOON SNACK
One of the snacks from the snack suggestions on
the website or a snack from the meal plan*
DINNER
One of the recipes from the recipe suggestions
on the website or a meal from the meal plan*
AFTER DINNER SNACKS
One of the snacks from the snack suggestions on
the website or a snack from the meal plan*

•Fluids – Try to drink 2 litres of water a day. This can include herbal teas.
•Extra tips – We recommend 1 fish oil tablet with each meal. This is not
only excellent for overall health, but has also been shown to help reduce
stomach fat when combined with exercise.

•Exercise – Either follow the daily exercise suggestion on the plan or try and go for a
30-45 minute walk every day and follow the exercise-at-home tips on the website.
We also suggest that breastfeeding mums have extra snacks during the day and
do not allow themselves to go hungry, as we burn more calories (approximately
300-500 more per day) when breastfeeding so need to eat more.
*MEAL PLANS - Use our 28 Day Diet & Exercise Plan Book
or our online 28 Day Challenge

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WE ARE HERE TO SUPPORT YOU!

To help you along the road to a healthier lifestyle, The Healthy Mummy
team is here for support every step of the way...

• Use the free members area to track

your weight loss, BMI,
measurements, exercise and
motivate yourself daily.
• Regular motivational and useful
tips email in your inbox.
• Join our Facebook community,
PHONE FACEBOOK INSTAGRAM which is full of advice and support.
SUPPORT COMMUNITY COMMUNITY • Contact us via our Facebook
page and get a response from
our team fast.

?
• Call us on 1300 301 172 or email us
at [email protected].
il au and one of the team will
ema respond to you asap.
• Check in to our blog every day
for news, advice and recipes to
help you succeed.
EMAIL FREE TOOLS TO ADVICE • Check out the hundreds of success
SUPPORT TRACK YOUR ON OUR stories on our website to keep you
motivated and inspired. Lots of new
PROGRESS BLOG ones go up each week too!

JOIN US ON OUR FACEBOOK PAGE AND SHARE YOUR STORY,

QUESTIONS AND RESULTS WITH OTHER MUMS

for more information, go to www.healthymummy.com

or www.losebabyweight.com.au

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 your journey

WEIGHT LOSS IS A
COMMON CONCERN
FOR WOMEN, ESPECIALLY
AFTER HAVING A BABY.
THE HEALTHY MUMMY
PRODUCTS CAN HELP
YOU KICK THOSE EXTRA
POST-PREGNANCY KILOS
IN A SAFE WAY THAT
WILL LEAVE YOU FEELING
HEALTHY AND VIBRANT

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 your journey

WHY IS NUTRITION IN
WEIGHT LOSS SO IMPORTANT?
Making sure you are consuming all the essential nutrients for wide selection of vitamins and minerals at each meal to nourish
optimum health is crucial to your weight loss success. the cells in our body. In a perfect world, the best way to achieve
Without an adequate supply of the correct nutrients, our body this would be to have freshly prepared organic food from each
just cannot work properly. With the busy lifestyles we lead today, food group at every meal.
few people are getting enough nutrients in their daily diet. Unfortunately most people don’t have the time, energy
In addition to this, each day our system is challenged by or money to do this. When you throw in the exhaustion
factors which rob us of vital nutrients and undermine most mums suffer, trying to achieve this nutrient-packed
our health and weight loss. These factors include stress, food combination at each meal is very hard.
environmental pollutants, processed foods, junk foods, too This is where the Lose Baby Weight plans can be of great
little exercise and overuse of medication. assistance; they have been created with the busy mum in
If our body is not given the right vitamins and minerals, our mind, a woman who wants to be healthy and lose weight,
cellular balance becomes off kilter, resulting in very low energy but is burdened with time pressures and weary from sleep
levels and tiredness, an inability to lose weight, an increased deprivation. The core product on the plans is the Healthy
likelihood of gaining weight, greater risk of illness, a sluggish Mummy Smoothie, which is like a superfood for your body.
metabolism, poor digestion, and dry skin and brittle hair. It gives your body all of the vitamins and minerals it needs in one
portion and does not contain chemicals, caffeine or weight-loss
SO WHAT IS THE SOLUTION? To feel vibrant and have our accelerants, plus it is made from natural ingredients. It is also
bodies working well, we must eat healthy foods, consuming a fructose free, 96% sugar free and free of artificial sweeteners.

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HOW MANY
CALORIES
SHOULD I HAVE
EACH DAY?
Everyone has a different basal metabolic rate (BMR), so there
is not a ‘one size fits all’ calorie allowance. If you are trying to
lose weight, it is important to work out your BMR to see your
body’s daily energy requirements; you can work out both your
BMR and BMI using the online calculators at our website,
www.losebabyweight.com.au, under the Our Tools section.
As a rough guide to minimum calorie intake, we would
recommend that calorie levels never drop below 1200 calories
per day for women (please see below for additional calorie
requirements for breastfeeding women) or 1800 calories per
day for men. It is also important not to consume calories below
your BMR, as this can interfere with your metabolism.
Another key recommendation is to ensure the calories you
are consuming are nutrient-dense, so as well as giving your
body the energy and fuel it needs to function, you are also
providing it with essential vitamins and minerals to help
it to be in its best health.
Please note that breastfeeding mothers on average require
an extra 500 calories (2,200 kJ) per day on top of their usual
daily energy needs. If you are trying to lose weight when
breastfeeding, we recommend a gradual weight loss of
up to 500g per week.

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BREASTFEEDING
Breastfeeding Information
BASICS
More and more mums are breastfeeding their babies for
longer, but these mums still want to lose their baby weight
and there is much confusion about what they should or
shouldn’t do while breastfeeding.
At The Healthy Mummy, we are passionate about ensuring
mums lose their weight in a healthy way – we don’t advocate
dramatic weight loss. Although healthy weight loss is
important for all women, it becomes even more important
when a mum is still breastfeeding, as whatever she puts into
her body can be passed through her milk to the baby. It is
important to fully research anything you are considering
taking while breastfeeding.
We believe health and nutrition should come first and
weight loss is often a by-product of this. A point of note
for mothers is that the most common nutrients of concern
are iodine, iron and calcium, as the amounts recommended
for pregnant and breastfeeding mothers are hard to obtain
from a normal Australian diet.
Breastfeeding mums can have a ravenous appetite, so trying
to focus on a calorie-controlled diet can be very challenging.
When breastfeeding, mums need to consume approximately
500 extra calories for the health and nutrition of themselves
and their baby – the good news is that breastfeeding also
burns approximately 500 calories per day. Though mums
often want to lose their baby weight immediately after birth Acutrim). Many weight-loss supplements also contain
and will do anything they can to lose the weight quickly, it is ephedrine, which is a substance that increases metabolic
also very important to note that toxins are stored in our fat rate and has been associated with severe increase in blood
cells, so if the weight is lost too quickly, those toxins are pressure, palpitations, heart arrhythmias, and seizures – so
released into the body and can pass through the milk to the not a good option, especially when you are breastfeeding.
baby. The conclusion is that a slow and steady weight loss is
best, so there is no dramatic release of toxins and you and *When introducing any new food into your diet, we
your baby will stay healthy. advise being alert to any possible food sensitivity in your
Mums also need to be cautious about supplements to aid baby, indicated by symptoms such as a change in bowel
weight loss. There are some weight-loss products that movements. Discontinue the diet plan if any food
contain ingredients that could make your baby sick when sensitivity occurs. If your baby suffers from colic we
passed through the milk, such as phentermine, aloe vera, advise talking to your doctor before starting any
caffeine, kelp, high doses of chromium and weight-loss plan or changing your diet.
phenylpropanolamine (an ingredient in Dexatrim and

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BREASTFEEDING
around the body. Eat too little iron and you’ll suffer fatigue
and a weakened immune system. Red meat, chicken and
fish are the best sources of iron, as well as also being good

MOTHERS sources of protein and zinc. Smaller amounts of iron can be

found in green leafy vegetables and legumes, but these
should be consumed with foods rich in vitamin C (such
Making breastmilk burns a lot of energy, particularly in
as tomato, broccoli or capsicum) to increase the amount
mothers who are exclusively breastfeeding. Breastfeeding
of iron the body can absorb.
mums should include 2-3 extra snacks per day from our
suggested snack list (about 500 additional calories). Water is the best way to quench your thirst without the
added sugar and kilojoules found in sweetened drinks, such
While breastfeeding, certain nutrients, energy and fluids
as fruit juices, soft drinks, sports drinks and flavoured mineral
will be high in demand, much more so than during
waters. Although it doesn’t increase milk production, water is
pregnancy. These include:
very important and a good guide is to drink a glass at each
Iodine Breastmilk needs to contain adequate iodine content meal and again with each breastfeed.
to support your infant’s growing brain, so a new mother’s
What to avoid
iodine requirements are almost double the normal. It is
Alcohol is best avoided for at least 4-6 weeks after birth.
possible to meet these iodine requirements with food,
It takes most women about two hours to clear the alcohol
although an iodine-containing supplement is usually
from the blood and their breastmilk, so plan the occasional
recommended. It’s important to speak to your doctor before
drink with this in mind.
taking any supplements. Good sources of iodine include
bread, iodised salt, seafood, eggs and dairy. Caffeine in coffee and tea can be enjoyed in moderation
– no more than 200mg per day (two cups of coffee).
Zinc is essential for skin health, immune function and optimal
reproductive health. Good sources of zinc include meats, Weight Loss
breakfast cereals, brightly coloured vegetables and fruit. After the baby is born, it’s important not to embark on any
drastic crash diets. A steady reduction back to pre-pregnancy
Iron is a component of a number of proteins, including
weight should be the goal, rather than rapid weight loss.
haemoglobin, which is important for transporting oxygen
The focus should be on eating a healthy, balanced diet.

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HEALTHY
SNACKS
TO KEEP
YOU GOING
It can be easy to fall into unhealthy eating
habits when you’re tired, busy and sleep
deprived, as pre-packaged snack foods can
seem like a convenient solution. It’s a good
idea to have plenty of snack ideas on hand,
so you can take in enough calories for energy.
This will also help boost your metabolism
between meals and aid in healthy weight loss.
Here are 20 healthy snacks that are
perfect for busy mums wanting to
follow a healthy eating plan.

1 Wholegrain cereal & milk This sounds so

simple, but it’s a great snack. Averaging
around 177 calories for a bowl of wholegrain
cereal with skim milk, this snack gives you
plenty of complex carbohydrates to keep your
energy levels up, plus calcium and vitamins to
improve your health. Calories per snack: 177

2 Wholegrain crackers & low-fat cheese

Wholegrains in any form are a healthy
choice, and the low-fat cheese is a great
way to get some calcium into your diet.
Calories per snack (6 crackers and 50g
low-fat cheese): 183

3 Mozzarella, tomato & basil salad

Use low-fat mozzarella for a light,
delicious meal packed with protein, fibre and
calcium. Drizzle with balsamic and sprinkle
with a little freshly chopped oregano, salt
and pepper. Calories per snack (65g cheese,
1 beef tomato, small handful basil): 167

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4 Toast with almond butter & banana

One slice of wholegrain toast spread
with 1 tsp almond butter and topped with
a chopped banana makes a sweet snack,
perfect for any time of the day. Almond
butter will give you healthy omega-3 fats,
while the banana is full of potassium.
Calories per snack: 195

5 Almonds Eat them on their own or

mix some almonds with 2 tbsp of
low-fat yoghurt for a snack with crunch,
texture and a bit of sweetness. Nuts contain
heart-healthy omega-3s and are a great
source of on-the-go protein.
Calories per snack (22 nuts): 199

6 Hummus & crudités Hummus is packed

with protein and healthy fats. Serve it
with a few chopped carrot or celery sticks.
Pop it into a lunchbox and you can easily
turn this into a portable snack. Calories per
snack (75g hummus, plus veggies): 155

7 Low-fat cottage cheese pot with fruit

or veggies Low-fat cottage cheese is a
great snack for three reasons: it’s low in fat,
high in protein and high in calcium. Serve it
with fresh fruit such as peaches or raspberries,
or vegetable crudités such as carrot or
cucumber. Calories per snack (150g cottage
cheese, plus fruit or veg): around 158

8 Tuna pita Tuna is packed with protein

and heart-healthy fatty acids – and it’s
delicious, too! Mix 50g tuna (packed in water
or brine, not oil, as this ramps up the fat and
calorie content) with 1 tbsp light mayo or
vinegar. Season and stuff into a 6-inch
wholemeal pita pocket with some crunchy
cucumber. Calories per snack: 150

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9 Boiled egg salad Eggs are an excellent snack as they
are filled with protein. Chop a couple of boiled eggs
and mix with 1 tbsp each of vinegar and olive oil, chopped
spring onion, cucumber and lettuce, to create a yummy
and filling salad. Calories per snack (2 extra-large
hard-boiled eggs): 197

10 Fruit smoothie Make up a smoothie with your

favourite flavours and add ice for thickness and
texture. Try including banana, milk and honey, mixed berry,
kiwifruit and apple – whatever your taste – plus the goodness
of Healthy Mummy smoothie mix. Calories per snack:
250-300, depending on ingredients used

11 Hard-boiled eggs This is a very simple snack,

but a protein-filled one. Boil two eggs and eat with
a sprinkle of paprika for a high-protein, on-the-go snack.
To make things even easier for yourself, boil eggs by the
dozen, peel them and keep them in an airtight container
in the fridge. They’ll last for a couple of weeks.
Calories per snack (two large eggs): 150

12 Apple & almond butter Slice an apple into wedges

and spread with 1 tbsp of almond butter or peanut
butter for a protein-filled snack that’s also high in fibre.
Keep the skin on the apple for optimum nutrition.
Calories per snack: 181

13 Sweet potato & salsa Keep baked sweet potatoes

in the fridge so you can pop them in the microwave
and team them with salsa or the topping of your choice at
a moment’s notice. Sweet potato is especially good with a
mild salsa and, if you like, a tsp of sour cream. Calories per
snack (1 medium sweet potato and 2 tbsp salsa): 161

14 Omelette & cottage cheese Omelettes take a very

short amount of time to make – a couple of minutes
at most – and they are filling and nutritious. Fill your
omelette with a little low-fat cottage cheese and maybe
some shredded onion for a bit of bite. You can cook
omelettes, chill them and keep them in the fridge for
a day or two until you’re ready to eat them.
Calories per serving (omelette made with 2 eggs
and 2 tbsp cottage cheese): 196

15 Homemade crisps To make healthy crisps, thinly

slice a potato, spritz with cooking spray and a little
seasoning and bake until crisp in a hot oven. Store them
in an airtight container to keep them crisp and reach for
them when you’re feeling a bit peckish. Keep the skins on
to retain the vitamins and minerals.
Calories per snack (1 medium potato): 160

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16 Avocado & crackers Avocado is

a fantastic and healthy snack. It’s
packed with vitamin C, healthy mono and
polyunsaturated fats and plenty of fibre.
Serve with a couple of wholegrain crackers
for additional fibre and protein. Calories per
snack (1 small avocado and 2 wholegrain
crackers): 166

17 Wholegrain toast with cream

cheese This is an incredibly satisfying
snack that is tasty and nutritious. Toast 1 slice
of wholegrain bread, spread with 1 tbsp of
low-fat cream cheese and top with some
spinach leaves for a yummy snack.
Calories per snack: 150

18 Strawberries with dark chocolate

This is a snack with a decadent flavour,
but the flavonoids, cholesterol-reducing
nutrients and feel-good factor of chocolate
makes it healthier than you might think. Melt
28g of chocolate and drizzle over 5-6 medium
strawberries for a fresh, yummy snack.
Calories per snack: 150

19 Pita chips & dip Choose wholemeal

pita chips for a good hit of slow-
release carbohydrates that will keep your
energy levels up over a longer period of time.
Serve with a salsa or with 2 tbsp of low-fat
yoghurt mixed with 1 tbsp chopped onion
and a sprinkle of chopped chives.
Calories per snack (10 large pita chips and 2
tbsp yoghurt): 190

20 Banana & clementine Snack on a

banana and a clementine for a hit of
potassium, vitamin C, fibre and plenty of
other vitamins and nutrients. To make this
great on-the-go snack food even easier,
prepare 3 or 4 clementines in advance by
removing the skin and pith, then keep the
segments in an airtight container in the
fridge. Calories per snack: 150

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HOW TO MAINTAIN
YOUR WEIGHT LOSS
Once you have lost your weight, you need to keep focused on your
new healthy and active lifestyle, so you don’t slip into unhealthy habits
or regain the weight you have lost.
Here are our top tips for maintaining your healthy body:
1. If after-dinner snacking is a problem for you, try brushing your teeth after
the evening meal. It works as a great signal to stop eating.
2. Don’t
 be afraid of carbohydrates! The trick is to understand the best types of
carbohydrates to eat; these include low GI carbohydrates which are generally
less refined and packed full of fibre, helping you to feel fuller for longer, as
well as being great for your digestion.
3. Afternoon is a tough time for many people, as there is often a long stretch
between lunch and dinner, so healthy snacking may be appropriate.
4. A
 s coffee is a stimulant, it should be drunk in moderation. A cup of coffee
each day is fine, but it’s the little treats and extras that are sold at cafes that
you need to keep an eye on; for example, an average 100g muffin has
approximately 350 calories, and two slices of raisin toast with butter have
more than 450 calories.
5. Eat plenty of dark leafy greens for liver health. The liver is the main organ
involved in fat metabolism, so look after it. Also, don’t forget coloured fruits
and vegetables, as they are full of antioxidants and healthy nutrients.
6. Frozen
 vegetables and fruits can be just as nutritious as fresh, are often
less expensive and are very convenient to use – they are a busy mum’s
friend in the kitchen!
7. Try not to rely on fats, sugar and salt to flavour foods. Instead, try grated
lemon, lime or orange zest on fruits, vegetables, fish or chicken, and
experiment with herbs, spices, onion and garlic in your dishes.
8. C
 alories in cold beverages, such as fizzy drinks, juices and juice drinks,
can add up fast. Instead, try sparkling mineral water with a slice of
lemon or lime or a tiny splash of juice for flavour.
9. T ry arranging a twice-weekly walk with a girlfriend and lock it into the diary;
this will help motivate you to stay on track with exercise and will mean you
are less likely to cancel your exercise session.

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10. T ry and get a good night’s sleep. Sleeping rebalances hormones such as
leptin, the hormone that creates satiety after you eat, and ghrelin, the
hormone which stimulates your appetite. If you don’t get enough sleep,
these hormones can become out of whack. We sympathise with the
difficulty of getting a good night’s sleep with a toddler or new baby – just
try to get as much sleep as you can during the day or night.
11. N
 eed more fibre? Load sandwiches with lots of veggies, including lettuce,
tomato, cucumber and alfalfa, and use 100 per cent wholegrain bread.
12. M
 ake hummus in the blender with chickpeas and a touch of olive oil,
lemon juice, salt, pepper and garlic, and use as a sandwich spread or
a replacement for mayonnaise.
13. A
 nother portion control tip: no matter what you are eating, put it on a plate.
Don’t sit down with a bag of chips, a box of crackers or a can of mixed nuts
– you’re bound to overeat. Determine ahead of time what your portion is
going to be, then put it on a plate or in a bowl.
14. T ry freezing your own home-cooked meals, such as soups, casseroles and
chilli, for nights when you don’t feel like cooking. Bulk them up with fresh
veggies when you reheat them.
15. T ry mixing canned tuna with mashed avocado instead of mayonnaise for a
tasty sandwich filling. Avocado has less fat per tablespoon than mayo, and
the fat it contains is heart healthy.
16. Pay
 attention to the serving size or number of servings noted on the
nutrition labels of packaged food. Often, the recommended serving size
is smaller than the portion you eat, so you could be consuming more
calories and fat than you realise.
17. Set
 a goal to try new healthy foods on a regular basis. Visit your local farmers’
market to find new foods, such as different fruits, vegetables or wholegrain
products. Keeping your meals healthy and interesting will keep you on track.
18. Stay
 hydrated throughout the day and pay particular attention to fluid intake
after exercising. Weigh yourself before and after a workout. For every kilo of
weight lost, drink two to three glasses of water to replace the fluids.
19. Wholegrains
 are important, but many side dishes require long cooking. Try
foods that take less time such as quick brown rice or wholemeal couscous.
20. You
 can eat healthy even when on the run. Steer away from the fast-food
burgers and more toward deli chains for healthier, lighter sandwiches and
wraps, or Mexican-style outlets for soft tacos, fajitas and salads.
21. Good
 fats are essential in moderation – think avocado, nuts, seeds, Greek
yoghurt or kefir, chia seeds, tahini or flaxseed oil. Good fats actually increase
satiety and help to absorb other nutrients, such as vitamins A, D, E and K.

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THE HEALTHY MUMMY

SMOOTHIES ARE A
HEALTHY, TASTY AND
CONVENIENT WAY TO
GRAB BREAKFAST OR
LUNCH IF YOU ARE TOO
TIRED OR BUSY TO PREPARE
A MEAL. HERE ARE 45
DELICIOUS RECIPE IDEAS
FOR SMOOTHIES TO
MAKE THIS SEASON.

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ABOUT THE HEALTHY
MUMMY SMOOTHIES
QUICK, EASY AND DELICIOUS - THE PERFECT MEAL REPLACEMENT FOR BUSY MUMS

A S T F E E D I N G WHAT BREASTFEEDING
MUMS SAY ABOUT
BRE THE SMOOTHIES

FRIENDLY
THE HEALTHY MUMMY SMOOTHIE IS A DELICIOUS AND NUTRITIOUS
MEAL REPLACEMENT PRODUCT, DESIGNED ESPECIALLY FOR MUMS.
Unlike other shakes or smoothie products, which can contain artificial
ingredients and fillers or just be a protein powder, The Healthy Mummy
Smoothie is packed with a potent combination of 24 vitamins and
minerals, protein, carbohydrates, fibre and healthy fats, providing
a nutrient hit for busy mums. The smoothie is also breastfeeding friendly
and contains fenugreek. ANDREA
LOST 30KGS IN
12 MONTHS

"After finding The Healthy Mummy when

my baby was three weeks old, I started on
The Healthy Mummy Smoothies and they
were my saviour! I went from only eating
dinner to finally having filling and nutritious
breakfasts and lunches that I could have
on the go and with my hands full. The
smoothies also made a fantastic difference
to my supply, which was a massive help
when bub was feeding continually. With
the help of The Healthy Mummy program
and smoothies, I was able to lose 30kg
in 12 months, while feeding my bub."
ANDREA DIXON

“The Healthy Mummy Smoothies have been

a complete lifesaver for me. With a toddler
and a newborn, it's so hard to look after
yourself, even to make yourself breakfast
in the morning. The smoothies are delicious
and keep me full for ages. I've lost 8.5kg
in the last seven months!”
ALISHA LYMAR

“I can’t imagine how I would have survived

when my third baby was born without my
Healthy Mummy Smoothies. They boosted
NO CAFFEINE 100% FRUCTOSE FREE
THE HEALTHY MUMMY ULTIMATE SMOOTHIE & WEIGHT LOSSmy milk supply, making breastfeeding
GUIDE
NO ACCELERANTS HIGH IN FIBRE easier. I never missed a meal because
GLUTEN & DAIRY FREE {24}
NO ARTIFICIAL INGREDIENTS
I always found a quick minute to whip up
my smoothie. They were a total lifesaver!”
96% SUGAR FREE BREASTFEEDING FRIENDLY MEGAN VANDERWAAL
 the smoothies

SMOOTHIE TIPS
TO SAVE TIME & MONEY
Everything little thing that helps you to save time and money will put you one step closer to achieving
your health and weight-loss goals. Keeping your smoothie-making process simple is a good way to
keep on track and reduce stress. Try these smoothie-making tips to make life (and weight loss) easier:

TO SAVE TIME, GET ORGANISED AND MAKE INDIVIDUAL SMOOTHIE PACKS BY CHOPPING
UP A WEEK’S WORTH OF FRUIT AND FREEZING IN INDIVIDUAL FREEZER BAGS.
TO SAVE MONEY, BULK BUY FREEZER-FRIENDLY FRUITS WHEN ON SPECIAL AND FREEZE
FOR UP TO THREE MONTHS. BANANAS, KIWIFRUIT, MANGOES, GRAPES, PINEAPPLE,
BLUEBERRIES, STRAWBERRIES AND RASPBERRIES ALL FREEZE WELL.
KEEP LONG-LIFE MILK IN THE PANTRY SO YOU’RE ALWAYS ABLE TO MAKE A SMOOTHIE,
EVEN WHEN YOU’RE OUT OF FRESH MILK AND HAVE NO TIME TO GO TO THE SHOPS.
IF YOU KNOW YOUR NEXT MEAL IS A WHILE AWAY, ADD EXTRAS LIKE OATS, CHIA
SEEDS, PUMPKIN SEEDS OR SHREDDED COCONUT TO YOUR SMOOTHIES. THESE
FILLING EXTRAS WILL KEEP YOU FEELING SATISFIED FOR LONGER.
IF YOU’RE ALWAYS IN A RUSH IN THE MORNINGS, MAKE THE EFFORT TO CLEAN AND
DRY YOUR BLENDER, AND LEAVE IT OUT THE NIGHT BEFORE WITH OTHER KEY
INGREDIENTS, SO YOU’RE READY TO ROLL FIRST THING IN THE MORNING.
IF YOU LIKE GREEN SMOOTHIES BUT DON’T WANT LARGE BUNCHES OF KALE
OR SPINACH TAKING UP ROOM IN YOUR FRIDGE, PUREE FRESH GREENS WITH A
LITTLE WATER, THEN POUR INTO ICE CUBE TRAYS AND FREEZE. NEXT TIME YOU
WANT TO MAKE A GREEN SMOOTHIE, SIMPLY POP A FEW OF THE GREEN ICE
CUBES INTO THE BLENDER WITH YOUR OTHER INGREDIENTS.
SPICES LIKE NUTMEG AND CINNAMON ADD FLAVOUR WITHOUT ADDING
CALORIES SO MAKE USE OF THEM TO SPICE UP YOUR SMOOTHIES.
IF YOU’RE NEW TO GREEN SMOOTHIES, ENSURE YOU INCLUDE SWEET FRUITS LIKE
BANANA OR KIWIFRUIT AS A BASE TO DISGUISE THE BITTERNESS OF GREENS LIKE
KALE AND SPINACH, WHICH CAN TAKE SOME GETTING USED TO.

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SMOOTHIE
ADDITIONS
Adding nuts, seeds, spices and other extras
is a good way to increase the nutritional
value of your smoothie and make it more
filling. It’s important to note that added
extras increase the calorie content of your
smoothie, so keep track of what you’re
adding to ensure you know how much
energy you’re consuming.
INGREDIENT CALORIES KILOJOULES

Chia seeds. . . . . . . . . . . . . . 67 . . . . . . . . . . . . 281

LSA . . . . . . . . . . . . . . . . . . . . . 66. . . . . . . . . . . . . 278
Shredded coconut . . . . 102. . . . . . . . . . . . . 425
Cinnamon. . . . . . . . . . . . . . 33. . . . . . . . . . . . . 139
Dried goji berries . . . . . . . 29. . . . . . . . . . . . . 120
Rolled oats. . . . . . . . . . . . . . 56. . . . . . . . . . . . . 236
Weetbix (per biscuit). . . . 57. . . . . . . . . . . . . 238
Raw pumpkin seeds. . . . 56. . . . . . . . . . . . . 236
Flaxseeds. . . . . . . . . . . . . . . 80. . . . . . . . . . . . . 335
Sunflower seeds. . . . . . . . 65. . . . . . . . . . . . . 271
Vanilla essence . . . . . . . . . . . 7. . . . . . . . . . . . . . 30
Peanut butter. . . . . . . . . . 118. . . . . . . . . . . . . 494
Almond spread. . . . . . . . 115. . . . . . . . . . . . . 480
Psyllium husks. . . . . . . . . . 11. . . . . . . . . . . . . . 47
Cacao powder. . . . . . . . . . 24. . . . . . . . . . . . . 100
Honey. . . . . . . . . . . . . . . . . . 85. . . . . . . . . . . . . 356
Maple syrup. . . . . . . . . . . . 77. . . . . . . . . . . . . 319

*Calories/kilojoules per tablespoon unless otherwise noted

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MILK TO USE IN YOUR

Dairy products contain at least 10
essential nutrients, including vitamins
A and B12, calcium, carbohydrates,

SMOOTHIES magnesium, phosphorus, potassium,

protein, riboflavin and zinc. They are
a great way to include protein, vitamins
and minerals in your diet.
Milk Cals kJ Protein Sugar
per 250ml per 250ml per 250ml per 250ml The protein in dairy can keep you
fuller for longer, meaning you eat
Dairy milk, full cream 162 677 7.7 12.5 less later. However, a lot of people
Dairy milk, 98% fat-free 123 520 9.75 13.25 are dairy intolerant and, if you are a
breastfeeding mum, dairy may be
a2 full cream milk 162 677 7.7 12.5 a cause of discomfort for your baby.
a2 reduced-fat milk 113 473 7.7 13 However, always talk to your doctor
before eliminating foods from your
a2 no-fat milk 85 358 7.7 13 diet when breastfeeding.
Pauls goat milk 154 645 8 9.3 If you are unable to drink dairy milk,
there are lots of other options to
Pauls skim milk 103 433 10.5 14.3
choose from, such as rice milk, soy
Pauls Zymil Easy to milk, oat milk or almond milk, to name
Digest full cream milk 164 688 9 12.3 but a few. Although these do not have
the same nutritional benefits as dairy,
many are fortified with the extra
vitamins and minerals, which makes
them a good alternative.

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PLANT MILKS &

MILK ALTERNATIVES
With so many milk alternatives on the market, the choice
can be bewildering. Here is some calorie and nutritional
information to help you make the best choice for you.
If you are using a soy or rice milk, always make sure to buy
a non-genetically modified brand. Please note, our Healthy
Mummy Smoothie products are all non-genetically modified
and are dairy and gluten free.

Milk Cals kJ Protein Sugar

per 250ml per 250ml per 250ml per 250ml

Soy milk 185 778 7.8 7.5

Soy milk, 98.5% fat-free 95 398 7.5 4
Blue Diamond almond milk with honey 51 214 1.2 3.8
Blue Diamond almond choc, 98% fat-free 120 503 1.5 20.5
Blue Diamond original almond milk 63 263 1 7
Blue Diamond unsweetened almond milk 40 168 1.3 0.3
So Good unsweetened coconut & almond milk 44 185 1.3 0.5
So Good original coconut & almond milk 68 283 1.3 6.3
So Good chocolate soy bliss, 98.5% fat-free 149 625 8 14.5
Freedom Foods quinoa milk with chia 68 284 1.3 6.8
Australia’s Own organic unsweetened
macadamia milk 72 302 0.6 0.6
Vitasoy oat milk 153 640 2.5 3.8
Vitasoy rice milk 125 522 0.7 14.5
Vitasoy unsweetened coconut milk 55 255 0.38 0.5
Vitasoy original coconut milk 75 310 0.38 6.3

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234
calories
979kJ

Chocolate Frappe
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
250ml low-fat
chocolate-flavoured
soy or almond milk
1 tbsp decaffinated coffee

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Nutrition tip: Adding spinach or other

leafy greens to a smoothie is a great
way to add vegetables into your diet.
303
calories
1268kJ

Chocolate Power
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
2 cups fresh or frozen spinach
1 tbsp rolled oats
4 sprigs fresh mint
250ml low-fat
chocolate-flavoured
soy or almond milk
5 ice cubes

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Note: Cacao is what

we know as cocoa,
but in its raw form.

240
calories
1004kJ

Chocolate
Doughnut
Smoothie
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
1 wheat biscuit, crushed
250ml milk of choice*
1 tbsp raw cacao powder

METHOD: Put wheat biscuit in the

blender, pour over milk and
leave for a few minutes until
mushy. Add remaining
ingredients and blend.

NOTE: Can be made with heated

milk, to be drunk warm.

*Calories have been calculated for this

recipe based on using reduced-fat milk.

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Nutrition note: If you are pregnant or breastfeeding,

try to stick to no more than two coffees per day.

279
calories
1167kJ

Banana Latte
Smoothie
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
1
/2 banana
250ml low-fat
chocolate-flavoured
soy or almond milk
1 small shot of coffee

METHOD: Place all ingredients

in a blender and mix until
well combined. Can also
be made with heated milk
to be drunk warm.

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Handy tip: Make an

extra smoothie and
store it in the fridge
in a sealed jar. Take
it to work and shake
before drinking.

279
calories
1167kJ

Choc Banana
& Cinnamon
Smoothie
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
1
/2 banana
Pinch of ground cinnamon
250ml low-fat
chocolate-flavoured
soy or almond milk

METHOD: Place all ingredients

in a blender and mix until
well combined. Can also
be made with heated milk
to be drunk warm.

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Frozen berries are

cheaper and, due to
the snap-freezing
process, the
nutritional
goodness is
not lost.

227
calories
950kJ

Mixed Berry
Madness
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
1
/4 cup blackberries
1
/4 cup raspberries
250ml milk of choice*
5 ice cubes

METHOD: Place all ingredients

in a blender and mix until
well combined.

*Calories have been calculated for this

recipe based on using reduced-fat milk

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Just 25g of walnuts per day will
provide more than 90 per cent of
your RDI of omega-3 fatty acids.
Research has shown that a diet rich
in these anti-inflammatory fatty acids
could reduce your risk of high blood
pressure, heart disease, strokes, colon
cancer, liver cancer and breast cancer.

304
calories
1272kJ

Banana &
Walnut Blend
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
250ml milk of choice*
1 banana
5 walnuts

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Cherries are one of

the lowest GI fruits
and can also reduce
inflammation, so are
great for adding into
your smoothies.

330
calories
1381kJ

Black Forest
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
/2 cup frozen cherries
1

250ml low-fat
chocolate-flavoured
soy or almond milk
1 tbsp shredded coconut

METHOD: Place all ingredients

in a blender and mix until
well combined.

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390
calories
1632kJ

Coconut Choc
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
250ml milk of choice*
2 tbsp shredded coconut
1
/2 banana

METHOD: Place all ingredients

in a blender and mix until
well combined.

*Calories have been calculated for this

recipe based on using reduced-fat milk

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281
calories
1176kJ

Mint Surprise
Mint is great SERVES 1
for digestion and
bananas contain 2 tbsp chocolate Healthy
Mummy Smoothie mix
potassium, which
can lift your mood. 250ml low-fat
chocolate-flavoured
soy or almond milk
5 mint leaves
1
/2 banana

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Coconuts have numerous health benefits: they
contain medium-chain fatty acids, which can
speed up your metabolism because they are
easily absorbed by the body and converted
into energy. They also contain saturated fat,
so consume in moderation.

399
calories
1669kJ

Sneaky Snickers
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
1 banana
250ml milk of choice*
1 tbsp natural peanut butter
2 tbsp rolled oats
Pinch of cinnamon
1 tsp shredded coconut
(optional)

METHOD: Place all ingredients

(except coconut) in a blender
and mix until well combined.
Top with shredded
coconut, if desired.

*Calories have been calculated for this

recipe based on using reduced-fat milk

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382
calories
1598kJ

Chocolate
Date Shake
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
1 small banana
3 medjool dates, pitted
and soaked until soft
250ml milk of choice*
1 tbsp cacao
Mint sprigs, optional

METHOD: Place all ingredients

in a blender and mix until
well combined. Serve with
a sprig of mint, if desired.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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319
calories
1335kJ

Mocha Miracle
SERVES 1

2 tbsp chocolate Healthy

Mummy Smoothie mix
250ml milk of choice*
2 tbsp reduced-fat
Greek yoghurt
1 tbsp ground espresso coffee
1 small banana
A few drops of vanilla essence

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Spinach contains high

levels of vitamins, iron
and minerals, and is
high in fibre, making
it a great addition to
your smoothies.

358
calories
1498kJ

Green Goddess
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 handful of spinach
2 tbsp avocado
2 kiwifruit
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Enzymes found in raspberries could also
decrease the activity of a fat-digesting
enzyme within the body, decreasing the
amount of fat that we absorb from our food.

227
calories
950kJ

Berry Burst
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
250ml milk of choice*
1
/4 cup raspberries
1
/2 cup strawberries
5 ice cubes

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Passionfruit is one of the highest

fibre fruits you can get, with
1.9g of fibre in each piece.

294
calories
1230kJ

Passionfruit
Pandemonium
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 passionfruit
1
/2 nectarine
1 slice pineapple
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.

*Calories have been calculated for this

recipe based on using reduced-fat milk

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Beetroot is rich in folic

acid, which is essential
for healthy tissue
growth and cell repair.
It also contains iron,
which is great for
combating fatigue.
234
calories
979kJ

Blueberry &
Beetroot
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 tinned beetroot slice
1
/4 cup blueberries
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Oats are rich in fibre, energy and nutrients; they

are a great addition to your smoothies if you
need to increase your energy intake.

356
calories
1490kJ

Banana Oat Buster

SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 banana
1 tbsp oats
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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250
calories
1046kJ

Citrus Bang
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 orange
1 lemon
1 passionfruit
1
/2 banana
100ml water

METHOD: Place all ingredients

in a blender and mix on a high
speed until well combined.

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174
calories
728kJ

Antioxidant
Smoothie
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 kiwifruit
1 tbsp grated ginger
2 handfuls spinach
1 lemon, juiced
200ml green tea, cooled

METHOD: Place all ingredients

in a blender and mix until
well combined.

Handy tip: Peel and freeze kiwifruit

for refreshingly icy smoothies

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Handy tip:
Use canned sliced
beetroot, rinsed.
This will be easier
to blend than fresh,
raw beetroot.

295
calories
1234kJ

Red Super
Smoothie
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 kiwifruit
3 slices beetroot
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Handy tip: If lemon is too tart for

you, try using orange juice instead.

302
calories
1264kJ

Carrot Super
Smoothie
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 lemon, juiced
2 whole carrots
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Tip: Keep frozen spinach in the

freezer so you've always got
supplies for green smoothies.

271
calories
11134kJ

Green Booster
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1
/2 banana
1 big handful spinach
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Nutrition tip: Try

to buy almond milk
which is fortified
with calcium. 100mg
per 100ml is ideal.

257
calories

,
1075kJ

Oat Almond
& Pear
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1 tbsp rolled oats
1 tbsp almond meal
250ml almond milk
/4 pear
1

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Rockmelon contains a number

of flavonoids, which are
known to have antioxidant
and anti-inflammatory
benefits, as well as a
wide range of vitamins
and nutrients.

285
calories
1192kJ

Rock- A- Melon
Smoothie
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1
/3 cup rockmelon
/3 cup mango
1

5 ice cubes
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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287
calories
1201kJ

Mango &
Passionfruit Dream
SERVES 1

Mangoes are packed 2 tbsp vanilla Healthy

with dietary fibre, Mummy Smoothie mix

which will help to /4 cup mango

1

improve bowel health 1 passionfruit

by aiding digestion. 250ml milk of choice*
5 ice cubes

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Cinnamon is thought to
boost the metabolism.
Coconut is packed full of
278 nutritional benefits and
can also aid weight loss.
calories
1163kJ

Almond &
Cinnamon
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1
/2 banana
1 tbsp almond meal
1 tbsp shredded coconut
1 tbsp cinnamon
250ml almond milk

METHOD: Place all ingredients

in a blender and mix until
well combined.

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238
calories
996kJ

Green Immune
Booster
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix The humble
1 tbsp ginger
kiwifruit is
1 lemon, juiced
actually a super
flu fighter.
1 orange, juiced
A single kiwifruit
1 kiwifruit
contains 137mg
1 handful spinach of vitamin C –
100ml green tea, cooled that’s more than
METHOD: Place all ingredients both broccoli and
in a blender and mix until cauliflower!
well combined.

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Think like Popeye and go for this iron-boosting
smoothie. The vitamin C in the raspberries will
help your body absorb the iron in the spinach.

225
calories
941kJ

Radical Raspberry
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1
/2 cup frozen raspberries
1 handful spinach
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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301
calories
1259kJ

Carrot Combo This blend of

SERVES 1 carrot, avocado
and spinach will
2 tbsp vanilla Healthy have you feeling
Mummy Smoothie mix
full of energy
1 carrot
250ml milk of choice*
and raring to go.
1 handful spinach
2 tbsp avocado

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Compared to other commonly

consumed fruits, blueberries
are the highest-ranking source
of antioxidants, which target
DNA-damaging free radicals.

254
calories
1063kJ

Blueberry &
Banana Bang
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
1
/4 banana
1
/4 cup blueberries
250ml milk of choice*
5 ice cubes

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Mangoes contain high amounts

of cancer-fighting compounds

266
calories
1113kJ

Tropical Summer
Breeze
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
250ml unsweetened
almond milk
1 passionfruit, pulp only
/2 mango cheek,
1

chopped into chunks

1
/2 cup chopped pineapple
1 tbsp shredded coconut

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Walnuts contain amino acids,

which promote a healthy heart

288
calories
1205kJ

Banana Nut
SERVES 1

2 tbsp vanilla Health

Mummy Smoothie mix
250ml unsweetened
almond milk
5 walnuts
1 banana
A pinch of nutmeg

METHOD: Place all ingredients

in a blender and mix until
well combined.

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260
calories
1088kJ

Blueberry
Booster
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
250ml unsweetened
almond milk
1
/2 banana
/4 cup blueberries
1

1 tbsp chia seeds Cinnamon contains

Pinch of cinnamon compounds which
4 ice cubes assist in stabilising
METHOD: Place all ingredients blood sugar levels
in a blender and mix until
well combined.

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Lime juice contains high amounts

of citric acid, which helps keep
your kidneys healthy

311
calories
1301kJ

The Green
Machine
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
250ml coconut water
/2 avocado
1

Handful of spinach
1 kiwifruit
1
/2 a lime, juiced

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Unsweetened
Greek yoghurt
contains probiotics
which promote
good digestive
health

277
calories
1159kJ

Coco Banana Bliss

SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
250ml unsweetened
coconut & almond milk
1
/2 small banana
1 tbsp shredded coconut
A few drops vanilla essence
1 tbsp rolled oats
2 tbsp reduced-fat
Greek yoghurt

METHOD: Place all ingredients

in a blender and mix until
well combined.

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336
calories
1406kJ

Cherry Crush
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
250ml unsweetened
almond milk
/2 cup frozen pitted cherries
1

1 tbsp shredded coconut

1 tbsp LSA
2 tbsp reduced-fat
Greek yoghurt
Cherries are very high in antioxidants, which
METHOD: Place all ingredients prevent damage from harmful free radicals
in a blender and mix until
well combined.

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Ginger contains immune-boosting

compounds that help provide
protection from infection

246
calories
1029kJ

Spring Clean
SERVES 1

2 tbsp vanilla Healthy

Mummy Smoothie mix
250ml carrot juice
2 kiwifruit
1 tsp grated ginger
1 small beetroot

METHOD: Place all ingredients

in a blender and mix until
well combined.

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254
calories
1063kJ

Super Antioxidant
SERVES 1

The powerhouse
2 tbsp strawberry Healthy
Mummy Smoothie mix
antioxidant
1 handful spinach
combination
of spinach and
/2 cup blueberries
blueberries ensures
1

250ml milk of choice*

you will feel
5 ice cubes fantastic after
METHOD: Place all ingredients this smoothie!
in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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Eating strawberries may

help reduce inflammation.

229
calories
958kJ

Strawberry Slam
SERVES 1

2 tbsp strawberry Healthy

Mummy Smoothie mix
1
/2 cup strawberries
250ml milk of choice*
5 ice cubes

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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223
calories
933kJ

Berry Chia Combo

SERVES 1

2 tbsp strawberry Healthy

Mummy Smoothie mix
250ml unsweetened
almond milk
1 tbsp chia seeds
1
/4 cup strawberries
1
/4 cup raspberries

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Chia seeds are packed with fibre,

iron, magnesium and calcium.

302
calories
1264kJ

Berry Delight
SERVES 1

2 tbsp strawberry Healthy

Mummy Smoothie mix
/2 cup frozen mixed berries
1

(blueberries, raspberries,
blackberries)
1 tbsp chia seeds
250ml unsweetened
almond milk
1 tbsp honey

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Blueberries have a low GI, so provide

slow-burning, long-lasting energy.

287
calories
1201kJ

Berry Mania
SERVES 1

2 tbsp strawberry Healthy

Mummy Smoothie mix
1
/4 cup raspberries
1
/4 cup blueberries
1 tbsp oatmeal
250ml milk of choice*

METHOD: Place all ingredients

in a blender and mix until
well combined.
*Calories have been calculated for this
recipe based on using reduced-fat milk

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247
calories

Strawberries contain high levels of nitrate,

1033kJ

Berry Choc Ripple which improves blood flow to the muscles.

SERVES 1

2 tbsp strawberry Healthy

Mummy Smoothie mix
1
/2 cup frozen raspberries
/2 cup frozen strawberries
1

250ml low-fat
chocolate-flavoured
soy or almond milk

METHOD: Place all ingredients

in a blender and mix until
well combined.

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Red grapes are high in vitamin K,

which promotes bone health and cell growth

290
calories
1213kJ

Berry Refresher
SERVES 1

2 tbsp strawberry Healthy

Mummy Smoothie mix
1
/2 cup red seedless grapes
1
/2 cup frozen strawberries
2 tbsp pomegranate seeds
250ml chilled coconut water
A few ice cubes

METHOD: Place all ingredients

in a blender and mix until
well combined.

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 SAFE. EFFECTIVE. TRUSTED.

REAL MUMS, REAL RESULTS!

These busy mums have had amazing success
with our programs. What will you achieve?

3KG
RAE LOST 1

OST 16KG
MICHAELA L KAT LOST 27
KG
T 34KG
LAURA LOS
THE HEALTHY MUMMY ULTIMATE SMOOTHIE & WEIGHT LOSS GUIDE
Read their stories{77}
and get more info at
www.losebabyweight.com.au or www.healthymummy.com
 HEALTHY WEIGHT LOSS FOR MUMS
“We are the biggest mums only healthy
living & weight loss community”
The Healthy Mummy brand was created by mum of two
Rhian Allen in 2010 after Rhian was pregnant and wanted to
create a healthy solution for mums to regain health, energy
and body confidence after having children.
5 years later, The Healthy Mummy business is used by
100,000s of mums and is a trusted approach to safe and
healthy weight loss and healthy living. Collectively our mums
have lost over 2 million kilos!*

WHAT DO WE OFFER?
THE HEALTHY MUMMY SMOOTHIES A healthy meal replacement without
any nasties and ideal for busy mums if there is no time to cook! Plus they are
breastfeeding friendly and contain 24 vitamins and minerals.

THE 28 DAY WEIGHT LOSS CHALLENGE An interactive monthly weight loss

challenge with 100 brand new recipes each month, fully customizable menus, shopping
lists AND it’s family friendly. Also includes full exercise plans – all made for BUSY MUMS.

THE 28 DAY WEIGHT LOSS CHALLENGE APP

Exclusively for Challenge Members! Available on Android & Apple. YOU CAN DO
ONE OR ALL.
THE POST PREGNANCY EXERCISE DVD THE CHOICE IS
The No 1 post natal exercise DVD with leading Australian YOURS!
Physiotherapist Lisa Westlake.

OVER 22 FAMILY FRIENDLY RECIPE BOOKS

Including The Chocolate Cookbook, Healthy Kids Cookbook, Under 15 Minute Meals
and Vegetarian Cookbook.

HUGE SUPPORT GROUP OF MUMS Private Facebook group with over

50,000 like-minded mums for daily support encouragement and inspiration.
See our private support group here www.facebook.com/groups/losebabyweight

Mums lose
an average of
4-6kg every month on
*

TASHEENA HAS
our achievable plans
TAWHAI HAS
LOST 44KG LOST 46KG *Based on over 100,000 mums recording their
results on our website in 2014 & 2015

Visit our website to find out more! www.healthymummy.com

 Insta-healthy!
When you make your
smoothie, take a pic,
post it on your Instagram
page and tag us,
@losebabyweight, or post
it on our Facebook page.
Your healthy choices are
worth bragging about!

Rhian
& The Healthy Mummy Team.x

Contact us at: [email protected] or [email protected]

Visit our websites at: www.losebabyweight.com.au or www.healthymummy.com

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