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How to Pick a Colour Palette for Your House

Having trouble picking the perfect colour scheme for your next decorating project?

Check out these inspirational ideas that will help you choose the ideal colour combination for your home.


The Ten Best Art Galleries in Europe



There are many reasons why travelling across Europe is an incredible thing to do. Each country offers exceptional beauty, richly diverse cultures, and wonderful experiences unique to their origin.

And another enticement on top of all those things?

The continent’s internationally treasured art galleries.

Discover the best of these, and join hundreds of thousands of tourists who visit Europe every year to experience astounding art from different centuries, nationalities and influences.

The Louvre, Paris

The Louvre first opened in 1793 exhibiting five-hundred and thirty-seven paintings of royal and religious inception. Today, thirty-five thousand pieces of art can be found here, from canon works like the enigmatic Mona Lisa, ancient Islamic art, to dark and obscure European paintings.

This accounts to one of two reasons why Paris’ treasured monument is one of the most visited art galleries in the world. And the other? The building itself. The Louvre is spectacular both day and night, with the grand museum encompassing its legendary glass pyramid. Walk from the Place de la Concorde through the statue filled Tuileries Gardens to add another layer of architectural majesty to your trip.

Muses Picasso, Barcelona

Picasso once said, “All children are artists. The problem is how to remain an artist once we grow up.”

Set your eyes on Picasso’s earlier works, and understand how his unique way of seeing the world is carried from his formative years as an artist into his adult life.

For fans of his work, an insight into the foundations of his genius and his love of Barcelona is a must experience. And be mesmerised by the surrealist, beautiful architecture the gallery is housed within. It’s also worth purchasing an audio tour to deepen your understanding of his many iconic paintings.

Fine Arts Museum (Kunstmuseum), Switzerland

In northern Switzerland, between the borders of Germany and France, lies Basel. Situated beside the picturesque Rhine River, this city is both stunning and rich in history, with buildings dating back to medieval 15th century. Basel is also home to the oldest and largest collection of public art in Europe.

Basel’s Fine Arts Museum, also known as Kunstmuseum, features jaw-dropping works from the early 15th century to the present day. And its display of elaborate Renaissance art is a treat to behold within this mammoth building, with works from Witz, Cranach, Picasso, and Braque (to name but a few).

A tip for your visit: Get in for free between the hours of 5 pm and 6 pm on Tuesday, Wednesday, Friday, and Saturday.

The Van Gogh Museum, Amsterdam

Similar to Muses Picasso in Barcelona, the Van Gogh Museum in Amsterdam is an ode to one of its most celebrated treasures. Works from this renowned artist paint a vivid picture of Van Gogh’s colourful, yet tragic life. Any art lover can appreciate the magnitude of seeing his pieces such as ‘Sunflowers’, ‘Almond Blossom’, ‘The Potato Eaters’ and ‘The Bedroom’ in person.

It’s easy to spend a whole day here experiencing the retelling of Van Gogh’s life through his art. And it’s worth picking up a multi-media headset for an in-depth tour (as well as being an excellent way to block out the real world on a busy day).

National Gallery, London

If I told you the National Gallery was free to visit in London (the land of expensive things), I wouldn’t blame you if you didn’t believe me. But it is, and this is all the more amazing once you experience how brilliant it can be.

One of the most visited museums in the world, the gallery offers a spectacular display of over two-thousand Western European paintings from 13th to 19th century.

Walk along the gorgeous inlaid wooden floors while gazing at work from the likes of Turner, Degas, Monet, and Botticelli. Finish your afternoon here with tea and cake at the gallery’s excellent cafe.

East Side Gallery, Berlin

Have a mini-break in Berlin and witness art interwoven with the city’s deep history. After the fall of the Berlin Wall, talented painters from across the globe came together to combine their artistic genius.

They created over one-hundred paintings on the remnants of the wall, which was once the divide between East and West Germany, and transformed this landmark into an open-air gallery for all to see.

Street art infuses colour, intrigue and iconic representation of the late 20th century along a mile-long stretch of the wall. It’s a break away from Europe's more traditional galleries, but no less impressive.

Europe: An Art Lover’s Paradise

Easily transform your travels around Europe into a retelling of the continent's ancient history through phenomenal art. Each gallery discussed here has its own unique story to tell; experiences you, your family and friends will speak of and remember for years.



The Rise of Supper Clubs and How to Find One in Your Area

 Meeting new people can be difficult, especially when you lead a busy life. It takes time to find a way to socialise with potential new friends or network with business connections.

 Add that to the stress of going to a venue alone, and not knowing if the people you meet are looking to form new connections; this can make your goal to expand your social circle a trial (when it could be something fun).

 The good news? There are events you can easily access that are designed to eliminate these stresses.

 We call them supper clubs: events where the numbers of attendees are small, the food is excellent, and the potential to meet like-minded people is high. Learn the genius behind these low-key events, how to join them, and enjoy forming new friendships in the process.

 What is a supper club?

It’s 1935 and you’ve been transported to a smoke-filled, dimly lit room, full of chattering voices. You’re sat at a table with people you don’t know, but the easy flow of conversation helps you relax. The cabaret is on stage giving an electric performance, and your feet tap to the smooth rhythm of jazz.

This is an American supper club, the origin of these unique occasions. After a delicious dinner, the entertainment lasts through the night, as does the flow of drinks and sophisticated chat.

 You’re back in today, experiencing a British supper club for the first time.

 It’s a scene that has adopted the thrilling ambiance of its American counterpart. But many aspects have evolved to fit our modern society.

 The club is smaller and more intimate. People are engaged with each other, moving around the room rather than being stuck to a table. There’s great music, food, and drink. And the best part? You want to meet everyone there because you share something in common.

 This is the main purpose of supper clubs, and why they are so popular today. They create an intimate environment, bringing people together who are unlikely to meet elsewhere to share common interests, occupations or hobbies.

 It’s the perfect remedy for the difficulty of meeting new people when we have busy lifestyles. And locating a venue doesn’t have to be hard work when you know where to look...

 Finding a Supper Club Near You

 These events are located across the country, both in cities and in rural areas. They are usually formed independently, by individuals who host a club in their home and serve several courses of excellent food.

 This can create the assumption that they are tricky to find and join. Which is true, when you don’t know the following search tools. Luckily, you’re going to learn them.

1. Explore on social media

Finding your nearest venue can take just a few clicks on Twitter or Facebook. Simply enter ‘supper club’ as one key phrase in the platform’s search bar and your location as another. This will bring up the latest posts containing those words on your feed, with information that should point to a local event.

 From there, you can browse through any upcoming occasions of interest, find the host or an attendee, and message them to gather more intel to get yourself an invite.

 2. Talk to people

 The next time you go out for drinks with a group of people, ask them if they go to a supper club. Because advertising through the word of mouth is likely to be the best way to hear about these events.

 Why? Because hosts want to keep their numbers down, otherwise it could turn into a party. So they might choose to advertise on a smaller scale rather than online, using invited attendees to spread the word, decreasing exposure.

 3. Use a website search tool

 Both Eat My World and Supper Club Fan Group are websites and social media pages that allow you to search for events local to you. You can explore different options based on your location, taste in food, and interests.

 You might have to register to prove that you're a real and committed person. But this is a good thing: the information you provide will help your host bring people together who are compatible.

 4. Use an app

 Download the Supper Club App. This is a great tool for foodies because you can share recipes with the people you connect with during an event. Not only can you find venues through this app, you can create your own club. How do you do that, you ask? Well...

 5. Create your own supper club

 Perhaps you haven’t found a club nearby that interests you, or you prefer the idea of being a host and not a guest. Either way, you could benefit from creating your very own dining event. All you need is:

  • A clear concept (perhaps you want to bring people who have the same job together, or like the same sport)
  • An attractive menu
  • A space in your home that can be set up for a dinner party
  • A ticket price
  • A varied guest list (ask your friends to invite someone they don’t know)

 Build brilliant connections over dinner

If getting to know diverse and interesting people, eating delicious food, and relaxing in a cosy, informal atmosphere is your thing, then you’ll get the most out of supper clubs. So use what you’ve discovered here to easily add a new level of socialising to your life, and enjoy the exciting experiences that will happen as a result.

 Have you recently wined, dined, and socialised in this way? Or perhaps you’re a host? We’d love to hear about it, so please share your stories below!







5 travel hacks to get you the cheapest flight possible

It’s not uncommon to spend way more whilst on holiday than you initially plan to. Drinks, food and excursions can easily break your budget which is why it’s important to try and save before you go by getting the cheapest flight possible. Here are some tips and tricks to help you find the cheapest flights out there.

Timing is everything
In order to get a good price it’s important that you don’t book too late or too early. On average travel bloggers tend to recommend that you book your flight around 50 days before you intend to fly. While you might think that booking your flight months and months in advance will save you money you may find that your flights are as much as 20% more expensive than if you booked them later on.

Learn to be flexible
On top of booking, at the right time you should also try and be flexible with when and where you fly. Websites like SkyScanner check all the available flights around to find you the cheapest option on the date you want to fly but if you can be flexible by a few days either side they have many more flights to choose from.

Drink some coffee
Another sure fire way to save money on your flights is to be willing to fly at unsociable hours. The most popular flight times are mid morning but if you’re willing to fly late or very early then you might find that the prices drop. Load yourself up with coffee or pack some sleeping tablets to recharge while you fly to your destination.

Embrace the spam
Those of us who are regular internet users tend to be pretty switched on to marketing tricks these days. So even when we rush through online checkouts, we tend to remember to opt out of receiving future marketing messages. However, when we do this we are missing out on the chance to hear about special deals. Often airlines will reward mailing list subscribers by making them the first ones to hear about flash sales and special deals, so join the club and check your emails regularly.

Look at all the possibilities
As well as being flexible with where and when you fly you should also compare other options. Grab a pen and pad and look at the prices for flying alone compared with flying with a partner. Look at how much a flight is all together and then look at how much it would cost if you booked it as two single tickets. You may find the results surprising.

Do you have any special tips and tricks for finding a super cheap flight? Tweet us at @TimeForYouGroup and let us know.

Cheap things to do when in Barcelona

With a beautiful beach, fantastic food and a laid back vibe, Barcelona is one of the most popular places in the world to visit for a weekend break. While other popular destinations in Spain like Madrid and Valencia can be costly, Barcelona can be enjoyed on a relatively low budget. Here are some of our favourite things to do for free or just a small amount of money.

Visit the museums
Like many big cities, a handful of museums in Barcelona are entirely free to visit at certain times. Between 3pm and 8pm on Sundays museums like the Museu Picasso and MUHBA are free of charge.

Park Guell
One of the most popular tourist sites in Spain, Park Guell captures the imagination and genius of one of its most famous citizens – Antoni Gaudi. With buildings full of mosaic and colour, Park Guell can be explored mostly for free and there are fantastic views of the city and the coast.

La Sagrada Familia
Gaudi’s most famous creation – La Sagrada Familia is perhaps the most iconic building in Barcelona. With construction beginning in 1883, the building still remains unfinished and the latest construction estimates put the completion date to be 2026 – a century after the death of its chief architect. An avant garde Cathedral unlike any other on the planet, the view even from the outside is breathtaking.

Las Ramblas
Linking the shopping quarters of Placa De Catalunya to the beach, Las Ramblas is a long street with a pedestrian walkway that extends past bars, restaurants, shops, vendors and street performers. It’s a great place to people watch and there are plenty of places to stop and have a coffee or grab a bite to eat if you have the time. History buffs take note of the bullet holes in the brickwork of many of the buildings - foot notes from the Spanish Civil War.

Barri Gotic (Gothic Quarter)
The Barri Gotic or Gothic Quarter is one of the city’s most charming areas. A stone’s throw from the beach, its narrow streets and squares are full of impressive architecture like the Cathedral of Barcelona.  You will also find plenty of free walking tours which will help you to better appreciate its rich heritage.

Food markets
Delicious food is one of the big draws of Barcelona. Food markets are dotted across the city and even if you’re not eating the sights and smells are a delight for the senses. La Boqueria is known as Europe’s biggest food market and can be found just off Las Ramblas. Santa Caterina meanwhile is less well known but preferred by the locals for a more authentic selection of food.

Visit the beach
Your feet will probably be aching after a long day exploring the nooks and crannies of Barcelona. So end your day with a visit to the beach where you can rest up, go for a swim and soak up the sun entirely free of charge.

Have you visited Barcelona? What did you do with your time? Tweet us at @TimeForYouGroup and let us know.

How to visit Berlin on a budget

The vibrant city of Berlin is one of the most exciting and charming spots to visit in Central Europe and is a common weekend destination for UK holiday makers looking for a cheap and easy get away.

Unlike some other short break destinations there are a variety of tourist destinations, clubs, bars, restaurants and accommodation to be enjoyed on all types of budgets that can make Berlin an inexpensive place to visit. Here are some tips for making your money stretch as far as possible.

Berlin, like many capital cities, has a good variety of hostels dotted around the city and whether you are a solo traveller happy to bunk in a dorm room or a couple in need of privacy there are rooms to suit. You can normally find hostels from around 15-40 Euros a night; however prices may be higher or lower than that during peak times. If hostels aren’t your thing then you can find good deals in AirBnb accommodation or in hotels by booking well in advance.

Due in part to its history, Berlin has no city centre to note, rather it has a variety of different areas with mini-centres all linked together. While the vast expanse of Berlin and the distance between different areas could make travelling around a headache, Berliner’s are lucky. They have excellent public transport options with buses, trams, taxis, trains and subways all in operation. What’s more, many of the transport options have universal tickets so a day card which costs around 7 euros will allow you to travel on the bus, tram, U-Bahn and S-Bahn.

Food is where you can make some huge savings in Berlin. As a multi-cultural city with a youthful population, Berlin has some of the best food around. From high-end gourmet dining to street food, Berlin has a bit of everything. You don’t have to look to hard to find cheap Turkish kebabs, buletten, Vietnamese noodles and the local delicacy – currywurst which all tend to be available around the clock on Berlin’s side streets. If you have special dietary requirements like halal, kosher, vegan or vegetarian then you’ll also find plenty of restaurants, cafes and street food vendors that will be able to cater for you.

Things to do
When it comes to occupying your time in Berlin, there’s plenty to see and do without sinking too far into your budget. Here are a few of our favourites:

Tempelhofer Feld
When the sun is shining Berlin transforms and parks like the Tiergarten and Mauerpark are where the locals hang out for picnics, BBQ’s and even karaoke. If you’re looking for something special though then check out the Tempelhofer Park, a former airport complete with disused runways which is now enjoyed by the public – a great spot for cycling, rollerblading and flying kites.

Brandenburg Gate
Probably the most iconic building in Berlin, the Brandenburg Gate has stood solid since 1791 and was inspired by ancient Greek architecture. In 1946, when post-war Berlin was divided the Gate was located in the Soviet controlled section of Berlin. When the wall came down in 1989 hundreds of thousands of locals from all sides of the wall gathered by the Gate to celebrate their reunification. It has since become a symbol of unification for the city and is available to visit all through the year.  

East Side Gallery
Once part of the Berlin Wall, the 1.3 kilometere structure known as the East Side Gallery is the longest remaining section of the Berlin Wall. Trailing the banks of the Spree, it is also the longest open-air gallery in the world, featuring art and graffiti all the way along from renowned artists. A must see if you are visiting Berlin.  
Have you visited Berlin recently? Do you have any special travel tips of your own? Tweet us at @TimeForYouGroup and let us know.

11 free things to do in Paris

Paris is known as being a very expensive city; however there are plenty of ways that you can save money while visiting. You can stay in AirBnb apartments instead of posh hotels and you can make the most of the cities metro and buses, rather than travel in taxis. But when it comes to things to do – what is there on offer? If you’re planning on a getaway to Paris and you happen to be working on a budget then you’re in luck. Here are some of our favourite free attractions and things to do in the ‘City of Light’.

1 – Eiffel Tower
This iconic tower is one of the most visited tourist attractions in the world with 7 million visitors every year. The Eiffel tower tours cost money and you may pay anywhere from a few euros to access the elevators to the second floor to around 15 euros for third-floor admission and more for access to the summit with its 360-degree views and champagne bar. You can enjoy the tower without actually going inside though and there are great views to be enjoyed from afar in the nearby Parc du Champ de Mars. Find a nice spot in the gardens with a blanket and some wine and enjoy the light show which plays every hour for free.

2 – Musee d’Orsay
There are plenty of free entry museums around Paris. However some of the more popular museums do charge for entry most of the year, with an exception of the first Sunday of every month when many museums offer free entry to the public. One such museum is Musee d’Orsay. Located on the left bank of the Siene, it is housed in a former railway station built at the end of the 1800’s. The museum boasts collections of French art including work by Monet, Manet, Gauguin and Van Gogh.

3– Musee Du Louvre
If you are aged 25 or below and live in the EU then you can get into many of the museums around Paris for free. However on the first Sunday of the month many museums have their free entry days – including the Louvre, so if you’re older than 25 be sure to plan your visit around the first weekend of the month. The iconic Louvre Museum is one of the finest art galleries in the world housing world renowned art like the Mona Lisa and around 380,000 objects from pre-history to the 21st century including Egyptian antiquities, Greek pottery, Roman sculptures and much more.

4 – Notre-Dame Cathedral
Notre Dame which means ‘Our Lady’ is considered one of the finest examples of French Gothic architecture in the world. With frightening gargoyles and spectacular rose windows, Notre Dame is not one to be missed and can be visited for free, or you can pay a nominal fee for tours of its spectacular towers.

5 – Pere Lachaise cemetery
Paris is renowned for gothic cemeteries. Pere Lachaise is home to famous graves of Oscar Wilde, Jim Morrison of The Doors, Frederic Chopin and many more and is said to be the most widely visited graveyard in the world. The cemetery is free to visit and there are signs and maps to help you make your way around the most famous of tombs and graves found there.

6 – Shakespeare and Company
A bookshop once frequented by literary greats like Ernest Hemmingway, this bookshop is a treasure trove for avid bookworms. The bookshop itself is labyrinth of delightful small rooms crammed from floor to ceiling with books but also seats so that you can have a quick read before purchasing, if you wish.

7 – Canal St-Martin
A must for Parisian hipsters, the St-Martin canal is dotted with lively cafes and bars and is a perfect place to sit down with a bottle of wine and a picnic during the day, or people watch during the night.

8 – Free Walking Tours
Walking tours are a great way to learn about the history of Paris and also to find your bearings. Look online and join one of the many free tours that depart from the Mont Marte’s artist quarter area with its cafes, bookshops and street performers and the Latin Quarter. 

9 – Food Markets
Paris is famous around the world for its culinary delights. The market place of Place D’Aligre is a great insight into the food of France with towers of cheeses, artisan breads and flowers to see and smell. However, you may find it hard not to part with a few euros to sample some of the food on offer.  

10 – Basilique du Sacre Coeur
The white marble church of Basilique du Sacre Coeur boasts wonderful views over the city. You can visit the basilica for free, however there are charges for visiting the dome or the spooky crypt below.

11 – Galeries Lafayette
Paris is well known for its dominance of world fashion. If you’re interested in catching a glimpse of the latest catwalk fashions then visit the Galeries Lafayette on a Monday or Friday at 3PM for a free weekly fashion show.

Have you visited Paris recently? Do you have any special travel tips of your own? Tweet us at @TimeForYouGroup and let us know.

Juicing on a budget

Understandably one of the most common reasons that people are hesitant about taking up juicing or a smoothie diet is the cost. While the benefits of introducing more fruit and vegetables are pretty clear – better skin, digestion, weight loss and more – people naturally worry that filling their shopping trolley full of organic fruit and vegetables is going to make a big dent in their finances. However, if you go about things the right way then it’s more than possible to do juicing on the cheap. Here are some of our favourite tips that we want to share with you.

#1 – Plan your diet
A great way to save money on juicing is to be mindful about what you are buying. It’s quite easy to wander around the supermarket and pick up various exotic fruits and vegetables but it’s often an unnecessary cost.  By planning out your weekly drinks and then purchasing only what you actually need then you’ll cut down drastically on your shopping bill. Sit down the night before your weekly shop and put together 3-4 different recipes that you enjoy and buy only those ingredients.

#2 – Buy in bulk
Another good way to cut down on costs is to buy what you need in bulk. Instead of going back to the shop every evening to pick up more bananas or spinach simply buy large amounts during your weekly shop which will be more affordable than buying smaller amounts individually. Once you get home you can prepare your ingredients, chop them into smaller pieces and freeze them for a later date.

#3 – Buy frozen ingredients
Mixed bags of berries, frozen spinach, pineapple and other ingredients are readily available from supermarkets. Not only do they free up valuable space in your fridge, they last longer and can save you money in the long run. The only downside is that frozen fruit is rarely organic, but if you are trying to save money then you may have to make some small concessions. While non-organic fruit and vegetable is not as good for you as organically grown, it’s still better than having hardly any fruit and veg in your diet at all!

#4 – Buy local
You can get some great deals from local farmers and independent markets. It’s normally much easier to buy in bulk, you can find out all about their growing practices and you may even be able to haggle for an even cheaper haul!

#5 – Grow your own
Probably the single cheapest way to juice is to grow your own fruit and vegetables in your garden, greenhouse or allotment. Growing your own spinach, cucumbers and carrots is relatively simple and easy to do in the UK and you may also have some success with fruits and berries too.

For more tips and advice including our favourite smoothie recipes, take a look on our News & Articles and Tips & Advice sections or share your cleaning tips with us by tweeting @TimeForYouGroup.

Cleaning your juicer or blender the easy way

A build up of gunk and matter in your juicer or blender is not only a nuisance affecting the taste of your drinks but also presents a health hazard as debris from your fruit and veg starts to decay. Here we look at some simple techniques for thoroughly cleaning your equipment.

A common reason that people fall out of love with juicing or making smoothies is that the appliances can be tough to clean. This is why it’s important to find an appliance that can easily be taken apart and that is relatively simple to wash. Many appliances have awkwardly shaped components that make it hard for the owner to scrape out those leftover seeds or small strands of fruit and vegetables which make them a chore to clean. The best way to ensure that you find one that is free of headaches is to do plenty of research – read reviews on Amazon and watch videos on YouTube of your potential new appliance before committing to a purchase. While some reviews are very brief and might not mention daily use, there are often reviewers who give a much broader analysis of how their appliance has performed and how it suits their every day needs, including how easy it is to clean, which will be useful in making your decision.

How to clean your appliance
The best time to clean your appliance is immediately after you’ve made your juice or shake. By cleaning at the first opportunity you can tackle leftovers before they have a chance to harden. If your juicer has a catch container which collects pulp and matter then a good tip to reduce unnecessary cleaning is to add a plastic bag which can hold it. Unless the bag is particularly wet and soaks through to the container then you shouldn’t need to clean it too thoroughly afterwards. After making your juice or shake carefully begin taking apart your appliance and give it a good rinse under the tap.

After rinsing each component use hot water and soap to clean each piece before laying it down on a towel to air dry. Long handled sponges and cleaners are your best friend when cleaning a juicer as the extra length can help you to reach hard to get areas - if you can find one that holds washing up liquid inside it then even better.

Some parts of juicers such as screens and cutting teeth can be particularly troublesome to clean. Dried up pulp that gets stuck in your juicing screen can reduce effectiveness of your machine, so you need to make sure it’s thoroughly cleaned. To do this, take it out and hold it up to the light. You should be able to see any holes that are filled with pulp. If you spot any that are filled then give them a good rinse and scrub under a hot water tap. If you still struggle to free up the holes then let them soak in soapy hot water for a few hours before scrubbing again which should help to ease up the dried pulp.

Fruit and vegetables can easily stain and discolour your blender or juicer but this shouldn’t be your primary concern. While discolouration doesn’t look nice it’s not going to affect the quality of your drink. Instead focus on making sure that no plant matter is left behind on your appliance as if you leave it to long it can breed bacteria and the next juice you make might be dangerous to drink.

For more tips and advice including our favourite smoothie recipes, take a look on our News & Articles and Tips & Advice sections or share your cleaning tips with us by tweeting @TimeForYouGroup.

6 natural supplements to make your shakes healthier than ever before

Juicing is one of the best ways to get your daily fix of fruit and vegetables and with each new recipe there is a whole new range of health benefits that comes with it. However, not all ingredients are created equally and some supplements and ‘super food’ add-ins can give you a boost that could rival any vitamin tablet. Here are six of our favourite powders and potions that will supercharge your smoothie and make you feel on top of the world.

Cacao – not to be confused with cocoa – is the purest form of chocolate that you can consume. Cacao is rich in magnesium, iron, potassium, calcium, copper and zinc. In fact the levels of magnesium are among the highest in any food source. With a chocolaty taste, cacao not only makes your smoothies taste better but can also regulate your insulin, boost your cardiac health, lower your blood pressure and boost your mood. What a way to start the day!

Chia Seed
Often used to add some texture to a thin smoothie, Chia seeds thicken up when wet. High in protein and rich in trace minerals, they contain a powerful dose of essential fatty acids which are responsible for regulating blood pressure and blood viscosity as well as immune and inflammatory responses.

Flax Seed Oil
Whether in seed form or as cold-pressed oil, flaxseed is an important source of fatty acids and a powerful anti-oxidant that makes a great addition to your shakes. While research is still ongoing, flax seed has been documented to aid digestion, reduce inflammation, protect against some forms of cancer and boost cardiac health.

Hemp Seed Oil
Another good source of your protein is hemp powder or oil. Packed full of fatty acids and antioxidants hemp seeds and oils are great for cardiovascular health, skin conditions and your immune system. Due to its high protein levels a spoonful of hemp protein powder in your smoothie can work wonders after an intensive workout.

This fresh water plant is one of the most popular super foods around. Grown in fresh water it is blue - green algae that is available commercially in powdered form – perfect to add into meals or straight into your smoothie. Spirulina can be used to detox heavy meals, may help heal Candida and leaky gut syndrome, certain types of cancers and reduce cholesterol.  It is also said to increase energy and promote fat burning. If you’re not sold by that then try this for size – some strains, like Spirulina Pacifica, have almost 4000% more iron than spinach in just a 3-gram serving!

Grown high up in the Andes Mountains in Peru, Maca is a leafy root plant similar to a radish or turnip. Maca has been used for over 3,000 years by locals and is said to be helpful with everything from memory and blood problems to menstrual issues and stomach cancers. Today Maca is available around the world in both tablet and powder form and is commonly used for sexual health, anti-aging properties and energy levels.

Other popular super foods include coconut oil, avocados, goji berries, flaxseed, acai, camu camu and many more. What’s your favourite super food to include in your smoothies? Let us know by tweeting us at @TimeForYouGroup or for more tips and advice visit us at