PMS Symptom Soother – Banana Boat Smoothie #NaturallyAtHome

Daaaaaay- OOH. Me say Day-ah-ah OH. PMS come and I wanna stuff my face.

PMS. Oh how I hate you. You torment me with cravings, bloating, pain, migraines, dizzy spells, cramps and moodiness. Some months you pass by with nary a glance and other months you come roaring in full force making my family wish they could go on a week-long camping trip. Even though I have had a uterine ablation and no longer flo I still have all the joy of dealing every month with PMS symptoms. 

The months when I get in enough exercise, water and minimize alcohol and caffeine consumption are definitely easier. Diet and natural remedies are another piece of the puzzle that help maximize my chances of having a symptom free cycle. Some months I find it hard to do and eat everything I need. That’s where ND Shakes come in. I can pop my favourite fruits and veggies, plus a little ND Naturals protein powder into my Hamilton Beach personal blender and I know I am getting all the nutrients I need for the day. When asked to make the ultimate smoothie I decided to combine something that can sooth my symptoms while also satisfying my cravings. The biggest one being my need for chocolate in the days leading up to dreaded Aunt Flo. I give you the…


Banana Boat Smoothie

  • 200 ml Milk
  • 1 Banana 
  • 1 tablespoon (or more ) Nutella
  • 2 scoops chocolate ND Shake Powder
  • 1/3 cup mini marshmallows (Oven roasted)
  • 1 mL Feverfew
  • 1 mL Rhodiola
  • 4-5 ice cubes depending on how much room is left

Roast the marshmallows on a cookie sheet covered in parchment paper under the broiler for 2-3 minutes or until golden brown. Don’t take your eyes off them because they will brown quickly. One marshmallows are browned put everything into the blender in order listed and pulse until blended. Pour into a glass and garnish with a large roasted marshmallow.  

How this smoothie helps ease your PMS Symptoms:

  • The calcium and vitamin D in milk have been clinically shown to reduce PMS symptoms according to a study by the University of Michigan.
  • The B6 in bananas helps prevent bloating  and water retention. Bananas also have natural sugars to help with blood glucose levels which in turn helps with mood. Not enough potassium can lead to muscle cramping, by eating a banana a day you prevent that as well.
  • Nutella has chocolate. I know especially at that time of month it’s something I crave. While it’s not quite a chocolate bar Nutella contains a small amount of  iron. The Iron helps with tiredness and irritability. It also contains calcium (see above).
  • Rhodiola helps with stress, irritability, focus, reduces fatigue, improves sleep, and contains antioxidants which are natural PMS busters. 
  • Feverfew I added because without fail the day before my period I get a migraine. That’s in addition to the bi monthly ones I have been battling for years. Feverfew reduces the severity of headaches and migraines and prevents them from happening as often. As a side benefit, it helps support your digestive health which I am hoping helps with tummy issues I have the day before as well.
  • The Marshmallows have no benefits, but boy are they yummy!

So there you have it. My ultimate PMS smoothie.

To help you make your own ultimate smoothie Orange Naturals is giving one of my Canadian readers everything you need to get started on creating your own ultimate smoothie recipe. The winner will be sent a set of ND Shakes for the family, a Hamilton Beach Personal Blender and a Superfood Smoothies recipe book! To enter let me know what your favourite smoothie ingredient is. Giveaway will run until May 12th and is only open to Canadian readers. By entering you agree to my giveaway rules.

For a bonus entry visit the Orange Naturals blog and let me know which of the smoothies featured on Steven and Chris you would most like to try.

For additional entries share this giveaway on your favourite social site leaving the link in the comments below. (1 entry per site)

Congrats Elva R.!

Disclosure: I am part of the Orange Naturals Mom Ambassador Program and I receive special perks as part of my affiliation with this group. The opinions on this blog are my own. 

PMSSmoothie-1 copy

WalMart Canada


  1. Angela Mitchell says

    I’d most like to try the Strawberry smoothie. I like the simple ingredients — sounds so easy to make!

  2. Jennifer L. says

    I like to put kale in my smoothies. It doesn’t change the taste much but it makes it so healthy.

    I think the strawberry shake sounds great.

  3. Andrea Amy says

    I like the kids strawberry smoothie recipe over at steven and chris. I think at least 2 of my boys would drink that :)

  4. says

    My favorite smoothie ingredient is bananas!! mmmm yummy!

    I liked this recipe:
    5 frozen strawberries
    ½ banana, sliced
    1 tsp vanilla
    ND Shake™ KIDS powder, vanilla flavour (amount according to your child’s age)
    250 mL (1 cup) rice milk or organic milk


    Shared on Facebook:

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  5. Judy C (Judy Cowan) says

    My favourite smoothie ingredient is a frozen Banana – goes with any flavour and helps to thicken the smoothie!

  6. MrDisco says

    I would like to try:

    1 banana, sliced
    1 tsp vanilla
    ND Shake(™) KIDS powder, chocolate flavour (amt according to your child’s age)
    2 tsps cocoa powder
    250 mL (1 cup) rice milk or organic milk

  7. Nancy T says

    We love to add a few handfuls of frozen blueberries to our smoothies. It doesn’t add a lot of sweet but gives a punch of antioxidants.

  8. sarah sar says

    My favourite smoothie ingredients are mangoes. I looooooove all things mango and put them in everything!

  9. Brandee says

    The Steven and Chris recipe with the ND Chocolate for kids sounds yummy!!! Chocolate in the morning!! :-)

  10. amber y says

    there are a lot of things I enjoy in my smoothies, but chia seeds are a must no matter the other ingredients!!

  11. Debbie W says

    I buy the frozen mixed fruit (peaches, mangos, strawberries) and use that for my smoothies


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