Summer Smoothie Beet Booster

summer smoothie

Image by Iana Knak


Summer has reached its peak and the high temperature can be a villain. Weariness, sleep deprivation, lack of appetite, retention of liquid, lack of motivation, and so many other symptoms chase us during these warm days. As a result, our routine, especially exercising, can suffer.  When we feel out of fuel, our body and mind want to rest and avoid fatigue.

However, we should keep in mind that not exercising, refraining from doing any activities that stimulate circulation, will only worsen these bad feelings. By using natural boosters, picking the best hours to be outdoors, and listening to our bodies, we can actually reduce or even eliminate all of these symptoms.

Something I learned some time ago: our bodies know what they need according to each season of the year. And if there is something our bodies ask for constantly during the summer, it’s lighter food and lots of liquids.

So, how can we healthily attend to these needs, get rid of fatigue, and keep motivated to boost our exercising during these hot days?

Here is a refreshing summer smoothie that will change your energy from negative to positive!

  • 1 small beet

  • 1 kiwi

  • 1/2 apple

  • 4 strawberries

  • 1/2 inch of freshly peeled ginger

  • juice of 1 lemon

  • 1 cup of coconut water or fresh green tea

  • 1 teaspoon of honey, if you feel like you need to make it sweeter

Put all ingredients into a juicer, a blender, or a mixer. Add ice if you need to and blend it until it is the texture of a smoothie. This is an excellent booster for your morning energy or pre-cardio workout like running or biking. All ingredients are full of vitamins and extremely healthy; I want to highlight three of them: beets, coconut water and green tea.  Beets have betalains, which are anti-inflammatory and support detoxification. Coconut water has significant anti-aging, anti-carcinogenic, and anti-clot forming effects; it also protects against dehydration because it is rich in amino acids and minerals. Green tea is an excellent fat burner and performance supporter.

Let’s enjoy the summer. We can do it fully motivated, since nature is surrounding us and providing us with everything we need. We just have to give it a chance.

Note: do not forget to drink at least eight glasses of water per day. Remember that the human body is more than 70% water, and all of our body requires water to live well.


By Iana Knak

Iana is a 34-year-old attorney, runner, and chef-fit. She was born and raised in Brazil, lived in the USA for four years, and is now settled in northern Italy. She loves distance running, especially marathons, because she prefers to encounter the world on foot. Delighted by the variety of ingredients Mother Nature offers us, Iana has turned her kitchen into a cooking lab, and she is happy to share her creations with the JogAlong community.