I often just have a smoothie for breakfast, but I just want to make sure you know that it’s so easy to go wrong in that regard! Many people think that because fruit is healthy ― which it is ― then lots of fruit must be even better. While diversity is good (as consuming diverse plants provides a variety of antioxidants and supports a spectrum of friendly gut bacteria), a lot of fruit at one time is not good for most people.

As fruit contains natural sugars, and as the blending of a smoothie speeds up digestion and hence sugar release, then too much fruit in a smoothie can result in a big sugar hit.

This overstimulates the insulin response and results in excess sugar being stored in the body as fat. Over time, this type of action can weaken the pancreas and contribute to the development of type 2 diabetes or the mismanagement of both types 1 and 2.

Any smoothie recipe that I recommend (including our new Nutrifit smoothie options at Miles), will include a max of 1.5 cups of fruit as well as a dose of protein to help slow down sugar release.

We never use juice or syrups as a mixer for Nutrifit and instead suggest either unsweetened almond milk or unsweetened coconut water.

However, I often just mix mine with regular water as I find that the fruit is sweet enough!

It’s also beneficial to add fibre (green leaves, or ground seeds) as this also helps to steady sugar release, however, remember that blending will break down the fibre to a degree.

One excellent way to sidestep this is to make a smoothie bowl instead. This keeps some of the fibre elements whole ― and, for people who prefer to bite rather than drink breakfast ― it provides more texture too.

Graham, one of the amazing trainers I work with, has smoothie bowls daily. We included his recipe in the Healthy Kickstart so some of you may have tried it already.

If you haven’t, you must. It’s packed full of antioxidants and the ingredients are super flexible so you can easily work with other similar items in your cupboards.

For those of you who would like another option to try, I included my latest recipe below. This one has been brilliant as a breakfast or snack on my more active (running) days.

It’s also easy to make up a few at one time in mason jars and keep in the fridge as you would overnight oats. Whichever one you go for, enjoy!

Speaking of running, Beat the Couch, Season 26 is right around the corner! We start next Thursday 26th February but all the details and registration links are online now.

We have payment plans and Equaliser spots ― assisted places for those who need financial assistance ― available, as well as ten free places for kids aged 12-17 years.

All info at waterfrontwellness.bm.

Graham’s Everything Smoothie Bowl

Ingredients, per person (mainly available from Miles):

¾ cup plain vegan coconut or organic Greek yoghurt

2 scoops Great Lakes grass-fed collagen peptides*

1 serving Vivo plant protein or similar*

½ cup frozen berries

1/3 cup Living Intentions superfood cereal

1 tsp Camu Camu or similar superfood blend* (vitamin C rich)

½ tsp beet powder

Pinch cinnamon

Catherine’s Smoothie Bowl

Ingredients, per person (mainly available from Miles):

¾ cup Siggi’s plant based yoghurt or Alpro Greek soy yoghurt

1 scoop Great Lakes grass-fed collagen peptides *

1 serving Vivo plant protein or similar*

½ cup frozen blueberries and raspberries

1 tbsp ground flaxseed or Linwoods mix

1/4 cup Paleonola grain-free cereal

1 tsp Arctic Power Mixed Berry Powder*

½ tsp Kuli Kuli Moringa*

*find these at Miles smoothie counter

Method: Throw all ingredients in a bowl and stir together. I add about 1/3 cup water to mine to thin it a little and allow the seeds to swell.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in Britain. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda