Self Defence Smoothie

Date: 31st January 2019
Author: Master J Bonthuys

Most people think of martial arts when they here the words 'self defence'. Of course martial arts plays a huge role in learning how to protect yourself but considering your diet should also be taken into account.


Particularly in the Winter months when the common cold becomes more stubborn to shift, everyone should try and take extra precautions within their diet to defend their immune system.

First and foremost, fruit and vegetables should be at the top of your list! Try and at least hit your 5 a day with a variety of fruits and vegetables. These types of food are packed full of micro nutrients such as vitamin C that provide you with a healthy energy source and help to ward off viruses and disease.

A great way to consume lots of fruit and vegetables is with my SELF DEFENCE SMOOTHIE! Try blending the following ingredients for a nutritious meal or snack:

  • 1 portion of cucumber
  • 1 apple (minus the core)
  • 1-2 squeezed limes
  • 1 handful of spinach
  • 1 tablespoon of chia seeds
  • 1 tablespoon of spirulina
  • 1 teaspoon of matcha green tea
  • Add ice and water and then blend!

Remember, if you want to learn self defence on the mats, you need to be healthy enough to train! Eat healthy, exercise regularly and love your life!


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