Envision Optical
Optometrist in QLD and NSW

Food Fitness Wellness

February 5, 2015
Posted By: Envision Optical

Introducing Rebecca Neale

As an independent, locally owned business we like to support other local small businesses and those in the community. As part of our ongoing commitment to provide quality service and educate our patients about how to live a healthy lifestyle to promote the best possible vision and eye care, we have partnered with Rebecca Neale of Food Fitness Wellness.

Rebecca is an Australian health and fitness ambassador for Body Science, a food and wellness blogger, sports model, online coach and personal trainer. She wakes up every morning with a burning desire to create positive change in the world around her. After discovering first hand the impact the right nutrition, exercise and correct mindset can have on both physical and mental health Rebecca now believes that true wellbeing comes from within. She is currently studying her Bachelor degree in Health Science (Naturopathy) to continue following her dream to help as many as she can achieve high levels of wellbeing and to heal themselves naturally – mind and body.

Rebecca has an amazing outlook on life and promotes a healthy lifestyle to get the most out of life. She will be a regular guest contributor to our Nutrition Thursday blog posts with this week her first of many.  This week she shares a recipe for one of her Smoothie Bowls and it looks amazing!

A Message from Food Fitness Wellness

Happy Fit Thursday to You! I hope you are having a wonderful and healthy week full of amazing workouts, clean eating and well deserved delish treats. Being healthy does not have to be boring at all!

Smoothie Bowls are the ‘in’ thing this summer and for a very good reason. They are super thick, nutrient dense, delish and full of so much goodness. Smoothie Bowls are a great excuse to eat your already favourite smoothies with a spoon, instead of using a straw. Not only are they super pretty, but they are jam packed with antioxidants, well-being boosting ingredients and finished with superfood sprinkles. What you can put in these bowls of goodness is limitless – so let’s get creative!

Berry Nice Bowl

The Berry Nice Bowl is one of my favourite recipes and it’s simple to make. I really hope you enjoy it as much as I do.

What You Need:

A blender, your favourite ingredients and 15mins to prepare and enjoy. It’s really this simple!

  1. Choose your liquid
  2. Choose what’s going in
  3. Choose what’s going on top


I always line my smoothies with greens first! That way I am always helping gain a high alkaline in my body.
You must always blend your greens first with liquid, then add your other fruits etc.
Using frozen fruits always help to make the smoothie bowl thicker and frozen bananas add creaminess to the mix.

Inside the Bowl:

  • Greens FIRST
    • 1 cup of baby spinach
    • few slices of cucumber too if you like
  • ½ cup almond milk
  • 1 banana (frozen is best, but you can use fresh too)
  • ½ cup frozen berries
  • 1 tablespoon chia seeds

Note: For added protein and post workout, I use BSc Body Science Vegan or WPI protein powder x 1 scoop. This adds thickness to bowl also.


  • ½ kiwi fruit, sliced
  • ½ fresh banana, sliced
  • sprinkle of sunflower seeds (or any seeds you have)
  • 1 teaspoon chia seeds
  • sprinkle of shredded coconut

How To Make:

  • Add all ingredients to blender, pulse and blend until smooth.
  • Top your smoothie with all your favourite slices of goodness and sprinkle as many different superfoods as you like on top – the choices are up to your imagination.

Note: For good quality toppings and ingredients, I always shop at farmers markets and Helens Bulk Foods in James Street Burleigh Heads. She has an amazing array of goodness there to finish off your bowls just perfectly.

– Rebecca Neale, Food Fitness Wellness – www.foodfitnesswellness.com

The Benefits for Your Eyes

We love the Smoothie Bowl recipe Rebecca has shared with us this week and can’t wait to make it. It is full of ingredients that are highly beneficial for your eyes. You are going to get a good serve of beta-carotene from the baby spinach, which protect against night blindness and dry eyes. The baby spinach and kiwi fruit both contain lutein and zeaxanthin, which as we have mentioned in previous blog posts, help prevent cataracts and macular degeneration. The bioflavanoids (flavonoids) in the berries also protect against cataracts and macular degeneration. It’s looking good so far for your eye health!

This smoothie bowl also contains chia seeds, which are high in alpha-linolenic acid (ALA), an essential Omega-3 fatty acid. While this vegetable derived Omega-3 doesn’t have the same uptake as the EPA/DHA forms found in salmon and tuna, it does provide a great supplementary source of Omega-3 fatty acids. Chia seeds promote healthy tear production which is great for dry eyes. The Omega-3 fatty acids assist in the prevention of macular degeneration. Chia seeds are good for ocular, macular and retinal health.

The almond milk and sunflower seeds are great sources of Vitamin E, which when combined with Vitamin C (from the kiwi fruit and berries) and carotenoids (from the baby spinach), reduce the risk of age related macular degeneration.  Vitamin C has great benefits for the eyes, and helps reduce the risk of cataracts and macular degeneration. As you can see, there are so many good things in this recipe for your eye health.