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Recipe: Green Goddess Nectar

green smoothie in glass with vegetables

A long, cool and icy drink is on our wishlist – something that doesn’t cause hormonal chaos and is waistline-friendly. Enter our Green Goddess Nectar Smoothie.

It ticks all of those boxes, and it’s easy-peasy to make.

Simple is one of our non-negotiables. You’re welcome. 🙂


Green Goddess Nectar Smoothie


Green Smoothie Ingredients:

  • 1 cup coconut water
  • 1 cup spinach or kale
  • 1/2-1 banana/1/2-1 cup strawberries or 1/2-1 cup grapes or a mixture (frozen is great!)
  • Ice cubes


  • 1-2 scoops of your favourite protein powder if you want something filling.
  • A few mint leaves
  • A touch of cucumber


  1. Pop it all into a blender.
  2. Whizz.

We told you. Easy peasy.

100% natural coconut water is a good source of electrolytes such as potassium, magnesium, phosphorus and calcium while providing a tasty, slightly sweet flavour to your green smoothie. 

We love smoothies as a convenient and easy way to add more green vegetables (and all their goodies!) to the diet. Spinach and kale are both considered superfoods – packed with vitamins A, K phosphorus, calcium and magnesium – these essential nutrients all provide awesome benefits for the health of your skin, bones, hair, and cells!

May we suggest:

Strawberry & Vanilla Mojito Cocktail
Delicious Icy Cold Blueberry Smoothie


Photos by Alisha Mishra from Pexels

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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.