Dr Rhona Patrick – Smoothie #2


Dr Rhonda’s Websitehttps://www.foundmyfitness.com/
Twitter https://twitter.com/foundmyfitness
FaceBook https://www.facebook.com/foundmyfitness


Smoothie ingredients
Frozen organic blueberries (1-2 cups)
Celery (2)
Kale (8 leaves)
Chard (two rainbow chard leaves and stems)
Spinach (2 cups)
Parsley (8 pieces)
Carrot (1 large)
Tomato (1)
Apple (1)
Lemon (1)
Avocado (1)
Hydrolyzed collagen powder (1/4 cup)
Water (2 cups of water)


The smoothie is very high in:
– Magnesium
– Plant hormetic compounds such as polyphenols, which trigger the immune system in a beneficial way by activating anti-inflammatory genes and anti-oxidant pathways.

Isothiocyanates are one such hormetic compound.
They are made from glucosinolates in kale.
Brocolli sprouts are also very high in isothiocyanates; which have anti-cancer properties.


Blueberries contain lots of hormetic compounds

Anthocyanins are very high in Blueberries.
Blueberries can prevent neurocognitive decline and disease.

Blueberries also contain pterostilbene which lowers triglycerides, blood glucose levels & improve/slow cognitive decline.

Apples are high in ursolic acid

A 10% increase in muscle mass and a 30% increase in muscle strength was seen in a study where mice were fed a diet consisting of 0.27% ursolic acid.

Glucaric Acid is also contained in apples.
This prevents some conversion of procarcinogens to carcinogens in the gut

Use a Blender, not a juicer, as this will take out the fibre.



About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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