10 Quick & Nourishing Smoothie Recipes That Taste Great

Have you ever compromised on a nourishing and filling breakfast because you are running late for work? Well, it has happened to all of us, especially women with kids.

And the good news is, smoothies! That’s right! Smoothies are nutrient-rich, delicious and can be made within minutes. You can replace it with your coffee on-the-go as it is much more healthy, filling, and tasty.

Here are 10 such smoothies prepared using a variety of fruits, veggies, and other ingredients. Some of the ingredients are rich in antioxidants, some are protein packed, and a few others are the best anti-inflammatory foods. So indulge in a smoothie marathon and try out one of the below smoothies each day; either as a fully-loaded breakfast or as a filling snack.

Breakfast Smoothie

This is a protein-rich breakfast which is clean and detox-friendly. It consists of,

  • 180ml of coconut milk
  • 1tsp cacao 1tsp coconut oil
  • 120 ml coconut water
  • 25 grams of oats
  • half a banana (either fresh or frozen)
  • 1tsp almond butter
  • 3 ice cubes

Blend everything together and you are ready to kick start your day on a super healthy note. It contains protein, fibre and all the essential nutrients required for a wholesome breakfast.

Peanut Butter Banana Apple Smoothie

Another protein packed smoothie that is just delicious! This recipe is as easy as it comes.

  • Add two tablespoons of peanut butter
  • a banana
  • some sliced apples and
  • a few ice cubes

There you go! Banana will give you instant energy, protein from peanut butter, and loads of vitamins and minerals from apple. Nothing can get better than that!

Watermelon Basil Smoothie

Another simple and quick smoothie with just three ingredients. It is healthy, quick and delicious. This smoothie includes watermelon, basil and coconut water. It is super-hydrating and healthy. Watermelon is a rich source of antioxidants, vitamin C, and many other nutrients. It aids conditions such as inflammation, obesity, diabetes and heart diseases. Basil is an amazing source of vitamin K, magnesium, copper, vitamin A, vitamin C, iron, calcium, and omega 3 fatty acids. What more do you need?

Cherry Vanilla Protein Smoothie

Cherries are the best summer fruit ever! Put one cup of cherries along with one cup coconut milk and one scoop of protein powder. It is naturally sweet, creamy and full of deliciousness. This will fulfil your daily dose of protein in a single gulp! Cherries are packed with antioxidants and cancer-preventing elements. Studies show that it also promotes sleep by increasing melatonin levels, relieve arthritis pain, reduce belly fat and is an excellent post-workout snack that can reduce muscle pain.

Strawberry Banana Smoothie

 This healthy and tasty smoothie has only three ingredients; Strawberry, banana and non-dairy milk or water. Just throw all the ingredients and then blend! It’s creamy, colourful, healthy and delicious! Strawberries are a rich source of vitamin C, folic acid, and dietary fibre good for skin health and can beat the top moisturizers in terms of the benefits offered. It will help to keep skin healthy and glowing and fights aging, acne, and wrinkles. The banana provides increased energy throughout the day. It can be consumed as a perfect healthy breakfast or as a snack.

Pineapple smoothie

With just two ingredients, it is possible to have a tropical beach experience at home. Don’t know how? This pineapple smoothie is just what everyone needs. Frozen or fresh pineapple and almond milk are the only ingredients in this. It is quick, easy and a perfect after workout drink. This combination can never go wrong. Pineapples improve bone strength, eyesight, delays muscle degeneration and aids in digestion. Having this smoothie first thing in the morning can help with smooth bowel movement.

Banana Blueberry Chocolate Smoothie

Who doesn’t love chocolates? This smoothie can fix the craving for chocolate and in a healthy way. Adding sugar and other sweeteners can ruin the whole purpose of having a healthy smoothie. Cocoa powder is a perfect substitute that can solve this issue. And blueberries offer a myriad of benefits such as regulate cholesterol and heart diseases. It has fibre, potassium, Vitamin C and other essential nutrients.

The ingredients are

  • 1 sliced banana
  • 1 cup blueberries
  • 1 tablespoon cocoa powder
  • Water or crushed ice can be added.

Mint Chocolate Smoothie

This is a nutrient-packed smoothie with simple and easily available ingredients. Simply put 1 avocado, 1 banana, 1 scoop of green powder, one tablespoon vegan yogurt, two handfuls of spinach, some almond milk, few mint leaves and 1tsp cocoa powder. The greens offer plenty of vitamins and minerals along with the benefits of avocado. Mint acts as a palate cleanser and improves digestion and bowel movements. It also reduces the symptoms of inflammation, depression, asthma, respiratory diseases, promotes oral care, cures nausea and headache and even prevents cancer.

Post-Workout Smoothie

Tired of the same old peanut butter? Try this smoothie recipe with non-dairy milk, almond butter, bananas, one tablespoon of flaxseeds, natural oats, and honey. It is packed with protein, dietary fiber, omega 3 fatty acids and plenty of other nutrients. Needless to say, extremely delicious. Makes up for an excellent post-workout snack that promotes muscle strength, repair of damaged cells and provides energy.

Beetroot Cinnamon Smoothie

The ingredients are,

  • 1 small raw beetroot
  • 1 handful of almonds
  • 1 handful of baby spinach
  • ripe banana
  • ripe avocado
  • 1 tablespoon coconut oil
  • 1 teaspoon cinnamon
  • 1 teaspoon raw honey
  • 1 teaspoon vanilla essence

This smoothie can be customized by adding more fruits or greens. It is perfect for breakfast or as a snack option. Beetroot is a good source of iron, nitrates, magnesium and other antioxidants. It also improves skin health and glows, lower blood pressure and prevent dementia. This smoothie is an ideal option for a pre-workout meal.

So what are you waiting for? Try out these incredibly easy and healthy smoothies and pamper yourself with a great breakfast that nourishes your soul. It’s time for some self-love!

References

https://www.medicalnewstoday.com/articles/266886.php
https://bellatory.com/skin/Top-5-Benefits-of-Strawberry-for-Skin
https://www.livescience.com/45487-pineapple-nutrition.html

7 Best Tips for Successful Weight Loss

We are constantly bombarded with articles and posts written by “experts” claiming they can help us slim down effectively. A major problem with these posts is that they don’t actually offer solid evidence to support their claims. Unfortunately, most of the tips are potentially dangerous and put your health in jeopardy when all you want is to lose a few pounds. If you’re looking for safe and effective ways to lose weight, you came to the right place. These evidence-based tips will help you achieve your goals while improving your overall health at the same time.

1. Stay hydrated

Before you start thinking “this is obvious,” try to remember the last time you drank a glass of water today. Do you drink enough water during the day? The truth is, most of us tend to overlook the importance of staying hydrated. Not only are the health benefits of drinking water numerous, but they also contribute to successful weight loss. The journal Obesity published results of a study that showed drinking water 30 minutes before meals enhanced weight loss by 44% over a 3-month period.

Research that appeared in Nutrition Reviews found that staying hydrated reduces energy intake and shows a major role in obesity prevention. It makes sense: water fills you up and makes you eat less, which is a great way to lose weight. Make sure you drink water regularly throughout the day. If you forget about water, take a bottle wherever you go or download an app to remind you.

2. Keep a food journal

A major obstacle to quick weight loss is common for most people – you are not, actually, aware of how much you eat during the day. That happens because we only count calories consumed during breakfast, lunch, or dinner, but fail to acknowledge snacks, coffee, even alcoholic drinks or sugar-laden beverages. All those items supply your body with extra calories that are, then, overlooked thus hindering your weight loss.

One study found that keeping a food journal can double weight loss, which is amazing. Researchers discovered that the more food records people kept, the more weight they lost. The simple act of writing down what you eat encourages people to consume fewer calories. No need to wait, start your food diary today!

3. Watch one less hour of TV

Most of us have a sedentary lifestyle nowadays and it’s only contributing to weight gain. Reducing your TV time can increase your weight loss efforts and help you have a healthier, more active lifestyle. Being a couch potato doesn’t make you happy, right? A study that included 76 undergraduate students discovered that the more they watched TV, the more often they ate. Think about it this way: why would you spend all of your free time watching TV when you can do something that will benefit your health and body? “Sacrifice” one program (45-60 minutes) and instead of sitting on your couch, go and take a walk instead.

4. Use smaller plates

This is a trick that French women use to stay in shape: they eat different foods but from a smaller plate. Your brain makes you feel hungry as long as there’s food on the plate i.e. it makes you eat everything you see on the plate. Using smaller plates is a sort of visual illusion; you’re tricking your brain into eating less. No, this is not some marketing propaganda, but a scientifically proven fact. Evidence shows that both adults and children served and consumed less when they were given smaller plates as opposed to those using bigger plates who ate more food.

5. Drink green tea

Green tea has become a regular ingredient in a vast majority of weight loss products nowadays. This tea has been used for centuries thanks to its potential to improve one’s health and wellbeing. Green tea contains potent antioxidants that help you burn fat. In fact, one study showed that green tea increased fat burning both during exercise and rest. A growing body of evidence confirms that consumption of green tea has a positive impact on weight loss and weight maintenance.

6. Eat a high protein breakfast

The last thing you should do is skip breakfast or any other meal. Remember, your body needs food to function properly and this also includes weight loss! Your breakfast is important because it boosts energy levels and makes you more productive at work, but it does so much more. A study from the Nutrition Journal found that eating breakfast produces greater appetite control and reduced subsequent intake at lunch. This means you’ll be more able to control your cravings and you won’t eat too much later on. Of course, this is vital for effective weight loss.

7. Diet + exercise

It is not uncommon for people who want to lose weight to rely on exercise only. In fact, all of us have made that mistake at one point or another. Relying only on exercise gives us a false sense of security and we eat too much (or still continue eating junk food) thinking that physical activity will make those calories go away. It doesn’t really work like that. Successful and quick weight loss requires both diet and physical activity, which was also a result of the study from Obesity. The winning combination is a well-balanced diet paired with regular exercise. You can consult a fitness trainer to get informed about an ideal type of activity for you based on your current weight, needs and preferences, shape, and other factors.

Conclusion

It’s easy to find weight loss tips and tricks. Just enter the keyword in Google and you’ll see thousands of results. However, a vast majority of those recommendations are inaccurate and ineffective. What you need is to achieve a successful yet safe weight loss and the best way to do so is through lifestyle modifications. This article featured seven effective tips to follow so there’s no need to wait, start your weight loss endeavour today.

References

https://www.ncbi.nlm.nih.gov/pubmed/19661958

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929932/

https://www.sciencedaily.com/releases/2008/07/080708080738.htm

http://www.fasebj.org/cgi/content/meeting_abstract/20/4/A618-c

http://www.nature.com/ijo/journal/v33/n9/full/ijo2009135a.html

https://www.ncbi.nlm.nih.gov/pubmed/25889354

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3406229/

Want To Improve Brain Function? Drinking This Juice Might Help

All over the world, there are millions of people who suffer from cognitive decline and neurodegenerative conditions. Apart from these, there are just as many who have trouble concentrating, often due to having to handle several things at once.

In the past few years, researchers have concentrated on finding natural strategies for improving overall brain functioning. And it seems that one of the most efficient is drinking various juices, quality juices of course. (Organic, fresh ingredients, not from concentrate.)

Orange Juice, a Potential Weapon Against Cognitive Decline

Did you ever stop to wonder how you can improve your memory and, of course, cognitive functioning? These things seem to be especially difficult, particularly once you reach a certain age and your mind is not what it used to be. According to a study undertaken in 2015 and published online by the University of Reading, it seems that orange juice could be the answer you were looking for.

The study confirmed that regular orange juice consumption could improve brain functioning in the elderly population.

The study was performed on 37 otherwise healthy adults with an average age of 67 years. They were asked to consume half a litre of orange juice each day for eight weeks. At the beginning and at the end of each week, researchers measured memory, verbal fluency, and reaction time. The total score was meant to demonstrate each participants’ overall brain functioning. An 8% improvement in overall cognitive functioning was identified in the group drinking orange juice compared to those who were administered a control drink.

Why Is Orange Juice So Beneficial?

First and foremost, it should be mentioned that the quantity used in the above study was only for research purposes. However, drinking a small amount of orange juice every day could be quite beneficial for the brain. Oranges have often been presented as part of the best brain foods and for all of the right reasons. They are rich in nutrients, vitamins, and minerals, stimulating both proper brain functioning and bodily health in general.

One of the researchers involved in the study drew attention to the fact that we live in an age where people live longer and, thus, it becomes imperative to find solutions that could be used to fight cognitive decline. Orange juice has been deemed as a suitable solution, as it is rich in antioxidants, particularly flavonoids. These have been demonstrated to improve memory by activating areas of the hippocampus, which is mainly responsible for accumulating new information (learning) and retaining said information (memory).

The authors of the study highlighted the fact that more flavonoids-rich foods should find their way into our daily diet, especially since these benefit the brain, first and foremost.

Concord Grape Juice

According to a study undertaken in 2016 and published online, it seems that Concord grape juice could be beneficial for cognitive function as well. The study concentrated on analyzing the cognitive function and driving performance in people who are regularly stressed, such as mothers of pre-teen children. The authors of the study confirmed that daily intake of Concord grape juice does not only improve memory, but it can also reduce high blood pressure, due to the rich content of antioxidants (polyphenols).

Interestingly enough, the study demonstrated that there is a direct connection between the elevated levels of stress and mild cognitive decline. Elevated blood pressure was also mentioned in connection with these two changes. The study was performed on 25 mothers, otherwise in a good state of health, with preteen children. They were asked to consume approximately 350 ml of Concord grape juice per week, for 12 weeks.

The characteristics assessed as part of the study included: attention, verbal and spatial memory, executive function, and blood pressure. It was demonstrated that the consumption of this grape juice led to better spatial memory, as well as to superior driving performance. Overall, it was suggested that this juice could improve cognitive functioning.

Other Juices Can Be Beneficial for the Brain as Well

Natural juices are highly beneficial for general health, including for cognitive function, when consumed in moderation. Beetroot juice can be used not only for the health of the liver but also to stimulate brain health. Pomegranate juice has been demonstrated to have a neuroprotective role at the level of the brain. Citrus juices have been identified for a long time to be beneficial for the proper functioning of the brain, as they are rich in flavonoids.

Conclusion

If you want to improve your overall brain function and reduce the risk of cognitive decline, you should consider consuming more organic, natural juices. As you have seen, these are rich in nutrients, vitamins, and minerals, being beneficial not only for the brain but also for your general health.

They deliver antioxidants to the brain, ensuring that you stay sharp, presenting an excellent memory and ability to concentrate. Make sure to prepare these natural juices in the comfort of your home, combining fresh fruits and vegetables for a more powerful effect. The daily intake of such juices will protect you against cognitive decline, allowing your brain to stay young and fit!

Easy Steps To Keep Your Brain Healthy & Happy

If you think that you are far too young to worry about keeping your brain healthy and happy, then you are wrong. It is never too early to start taking better care of your whole body in general, and if you think that you will have to invest in expensive products or treatments to keep your brain healthy, then you are wrong again. Keeping your brain healthy comprises a series of small yet efficient lifestyle changes. It is a process that requires commitment, patience, love, and support. And we are here to help you. You will not be alone at any step of the way. We are offering seven simple steps for a healthy brain, and now it is up to you to decide if you are willing to follow them and make your brain happy or not. And trust us – your brain deserves this.

Why Is It Important to Take Better Care of Your Brain?

What was once thought to be a health problem of the elderly now seems to be occurring among more and more young people as time passes: stroke. Using data from the New Jersey Department of Health spanning from 1995 to 2014, researchers at Rutgers University discovered that the rate of stroke had increased surprisingly among young people. And what concerns us the most is the fact that stroke most often leaves difficult consequences.

Another study talked about the consequences of stroke among young people. When a stroke occurs among young people, we are left with more and more young people stuck with difficult impairments before their most productive years.

Now you can see why it is essential to take better care of your brain to keep it healthy and happy no matter your age. Do what you can to prevent stroke, not increase your chances of getting one.

Let’s see how you can help you improve your brain’s health.

The 7 Easy Steps to Keeping Your Brain Healthy and Happy

  1. Engage in activities that challenge your brain – When we say activities that challenge your brain, we mean learning a new language, playing chess, doing a crossword or Sudoku, or other activities of that kind. However, in order to get the full effect, you need to find the exact activity that challenges your brain, because some activities that may seem easy for you are considered to be difficult for other people. To find the right activity, get a piece of paper and divide it into two columns. In the first column, write all of the activities that you enjoy, and in the other, write all the activities that you wish to explore but seem a little bit difficult for you. Trust us — it will not take long to find the right activity for your brain.
  2. It is all about exercising – Exercising can be a lot of fun if you choose something you actually enjoy doing. Explore different types of exercise to find the one that will make you feel as though you cannot wait to do it again. It will help you to take control over your blood pressure and lose that extra weight. Hypertension has been linked as a major risk factor for stroke, according to a recent study. And losing that extra body weight will automatically reduce the burden that you have put on your lungs, heart, brain, blood vessels, and bones.
  3. Control your blood sugar – If by any means your blood sugar gets too high, then you risk contributing to major damage to not only your brain but your heart, eyes, and kidneys as well.
  4. Follow a brain-friendly diet – There are some of the best brain foods that you need to include more of in your diet. These include avocados, blueberries, nuts, broccoli, dark chocolate, etc. Make sure to include more fresh fruits and vegetables and fewer amounts of red meat, alcohol, sugar, etc. Drink lots of water and as well.
  5. Reduce, even eliminate smoking – Smoking is yet another major factor that increases your risk of stroke, according to the Stroke Association. Why? It is because cigarettes can affect your cholesterol levels, increasing the levels of your bad cholesterol or LDL and reducing the levels of your good cholesterol or HDL.
  6. Set up a sleep schedule – After spending the whole day working, exercising, and doing all the other things you need to do each day, you need to rest, which means that your body needs to rest. Most importantly, your brain needs time to process and store the information it has gathered during the day. Give your brain at least seven to nine hours of rest each night. The best way to do that is to create a sleep schedule that will allow you to plan your time so that you can get the needed rest.
  7. Stay connected – Make time in your day to connect with your loved ones. However, leave your phone and computer out of this process. Face-to-face time is very important. Reduce your stress levels with the help of your family and friends.

Conclusion

Keeping your brain healthy will make your life easier and longer. Decreasing the risk of stroke and other common neurovascular diseases and problems with the help of our seven simple steps will give yourself the chance to live a long, healthy life. Your brain deserves all the attention and commitment that you can give. And think about it: Is watching your diet, exercising, sleeping more, and staying connected with your friends and family too much to give your brain in return for what you get every day? Make the changes today.