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Recipe: Delicious Icy Cold Blueberry Smoothie

Blackberry Smoothie

Icy cold smoothie? It sounds good right now, doesn’t it? And it is.

Like all of our recipes, this smoothie is delicious as well as hormone loving and waistline pleasing. 

Indeed, these things are prerequisites in our recipe library.

Plus it’s ridiculously easy!

And sometimes you simply need a touch of inspiration to change your food repertoire up. 

Summertime has arrived down under and we’re totally not complaining about that. 

However, it’s a time when you look for icy cold foods that fill you up and cool you down. 

Particularly if you’re battling hot flushes and night sweats!

So why not try adding this smoothie to your day?

It’s versatile, you could use any type of berry that you like. Fresh or frozen. We’ve used frozen for the icy coolness but you could choose fresh and add ice cubes to the mix.

A note about protein powders:

Protein powders aid satiety and help keep blood sugar stable which is important for menopausal symptoms and weight management. And protein is essential to our bone health.

In addition, protein powders are an easy filler when you’re on the run or feeling hungry. They provide a great alternative to grabbing junk food that your body can’t process. And adding a load of ice cubes and berries to it creates that icy cold treat.

Hemp and pea proteins are great choices as is soy protein post-menopause (provided you’re not soy-intolerant). Always check the ingredient list to ensure the protein powder is low on fillers, preservatives and sugars.

NB: You will need to use a blender to break up the ice if that’s the effect you’re looking for.


  • 1 cup fresh or frozen blueberries. (You could also use other berries like blackberries, strawberries, raspberries, blackcurrants.)
  • 12-15 ice cubes
  • Water or milk of your choice. Coconut water’s great, so’s plain filtered water. Alternatively, use non-dairy milk like unsweetened almond, coconut, cashew or soy


  • 2 scoops of your favourite protein powder
  • Some lime juice and/or mint leaves add a touch of pizzazz.
  • You could add a frozen banana, mango or grapes – whatever you like.
  • If you’re using the banana version try adding 1-2 tbsp cacao nib or cocoa powder.

Tip: Freezing bananas and grapes make for great, guilt-free ice blocks that won’t hurt your weight or your hormone balance!


  1. Put it all in your whizzer and blend. 
  2. Easy peasy.

Tip: We used a George Foreman Mix & Go Pro which has an automatic smoothie blend facility.


Main image: pixabay


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This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.