'I'm over 50 - one snack has proved an absolute game-changer for helping me get lean'

One of the best snacks around, according to a health enthusiast, is the smoothie, as it's an efficient way to cram protein and nutrients into a meal.

The concoctions typically contain several healthful ingredients that can easily be tailored for different health goals.

When choosing what ingredients to add for weight loss, Sophie Uliano, a New York Times best-selling author, recommends looking for the healthiest sources of fats, carbohydrates and proteins.

The health influencer claims she started noticing a drastic change in her body at 47 after starting to incorporate the habit.

She started studying nutrition and science, leading her to the realisation that the healthiest way to eat was a whole food plant-based diet.

“Things changed really quickly for me,” explained Sophie. "The next time I went for a physical my doctor was like 'wow'. I started getting leaner.

“The smoothie has been an absolute game-changer for me. In that one smoothie a day, I can get over 50 per cent of the nutrients I need for the day.

“That’s why I love a smoothie. You can put so much in that smoothie, I’ll put in amla powder for extra vitamin C. I’ll put in lots of different fruits and I’ll pop in a plant-based protein."

The recipe that Sophie Uliano recommended is:

• 2 cups dark leafy greens
• ½ banana (frozen)
• ½ cup organic frozen blueberries
• 1 tbsp flaxseed
• ½ tsp Amla powder
• 2 tbsp hulled raw hemp seeds or one scoop of plant-based protein powder
• Water or coconut water

The recipe above packs a healthy amount of protein, which studies confirm is positively associated with lean muscle mass.

“That will really help you with staying lean and healthy,” explained Sophie. “I do make sure that for breakfast, lunch and dinner I get adequate, really clean plant-based protein.”

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In a different clip, Sophie recommended flaxseeds, walnuts and sweet potatoes because they contain vitamin A and essential fats, which promote thicker and shinier hair.

“All you need to do is add one tablespoon of ground flaxseed to your diet every single day,” Sophie explained.

“A really [easy] way to do that is to pop it in your morning smoothie. That’s what I do every single morning.

“It contains your omega-3 fatty acids and lignans, which are really important for disease prevention but also beautiful hair and skin.”