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Smoothie Recipes for Weight Loss and Energy | 7 Super Easy Recipes

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The science behind loosing weight has come a long way. It’s less about the amount of calories you consume and more about the nutrient value of the calories. Weight loss can be aided by eating more nutrients and fewer toxins.

Regardless of how much you’ve eaten, if your body is starved of nutrients it goes into survival mode and starts to store fat as a defence. A great way to get your body out of this viscous cycle is to start drinking smoothies. They are tasty, nutrient rich and a valuable addition to your diet.

Drinking tasty, healthy smoothies are a great way to start loosing weight. There are loads of recipes available specifically designed to keep you feeling full and satisfied while helping you fight the flab. Not only are these smoothie diet recipes delicious, they are also full of goodness and a great alternative snack for those of us with that uncontrollable sweet tooth.The only thing you need to start making great smoothies is a blender. They are cheap and easy to pick up.

It’s always best to drink your smoothies when they are fresh, however, if you want to whip up a big batch and store some for later, it can be stored in the fridge for up to 12 hours. If storing, add a squeeze of lemon juice and store your drink in an airtight glass container. The vitamin c in the lemon juice will help prevent the oxidation that breaks the nutrients up.

Alternatively, you can pour the smoothie blend into an ice tray and freeze. Store the cubes in freezer baggies and pop out a few when you want to make a smoothie quickly. They can be stored in the freezer for up to a week and saves you having to clean the blender every day! It’s also a great way to mix and match your smoothie blends if you feel like a change.

Enjoy!

1# Strawberry-Banana Diet Smoothie

1/2 cup frozen strawberries

1/2 cup frozen banana slices

6 ounces skim milk

Blend and enjoy!

This strawberry banana diet smoothie is low in calories and makes a delicious yet nutritious breakfast. It’s a perfect morning energy boost to help set you up for your day. Bananas provide a great source of natural slow releasing energy. Although they have natural sugars present, they also contain a bundle of nutrients and that all important fiber. Fiber helps your body with digestion and can also help lower cholesterol. Bananas are low in fat and are the perfect addition to a low fat diet.

This strawberry banana diet Smoothie is also particularly beneficial to those who suffer from type 2 diabetes. Strawberries help control the rise in blood sugar as it slows the rate of digestion of starchy foods. They are great at speeding up the metabolism and suppressing your appetite.

2# Mixed Berry Diet Smoothie

1 cup of fresh or frozen berries (A combination of blueberries, blackberries, strawberries, and raspberries)

1/2 cup of non-fat yogurt

Blend and enjoy!

Berries are famous for their antioxidants and their weight loss benefits. This mixed berry diet smoothie contains four berries that can help you slim down, keep you looking young and provide you with essential fibres that aid digestion. Strawberries are known to reduce blood sugar and stop excess sugar turning into fat cells. Raspberries contain ketones which means they are great for speeding up the metabolism and studies have shown blueberries are great at fighting belly fat.

3# Cherry Vanilla Diet Smoothie

1 cup non-fat milk
2 cups cherries
2 cups low fat vanilla yogurt
1/2 teaspoon vanilla extract
2 cups ice

Blend and enjoy!

Not only are cherries great for skin and hair, they are also great for your weight. They are the new wonder food that has everybody talking about them. Scientists have been working hard and have discovered some pretty amazing things about cherries. They are abundant in antioxidants that help improve insulin sensitivity by 50%.This is great news for those of use who need to loose weight. Having a morning smoothie with fresh cherries can set up your metabolism for the day and can help you with your weight loss.

4# Strawberry Kale Diet Smoothie

1 tightly packed cup of kale, washed and chopped
1 cup of fresh or frozen strawberries
1 cup of non-fat or low-fat vanilla Greek yogurt
1 cup of ice

Blend and enjoy!

Kale is King. It’s full of goodness and a natural weight loss food. Not only is it one of the highest nutrient based greens available, it’s a dieter’s dream food. Kale helps keep you feeling full as it’s full of fiber and is great for detoxing your body. The high amount of vitamin C also means it’s great for boosting the metabolism. Kale is a fabulous addition to smoothies as it contains everything your body needs in one nifty little package and can tastes great when mixing with low fat yet sweet delicious fruit.

5# Beet & Strawberry Diet Smoothie

1/2 cup roasted beets
3 cups strawberries
1 cup plain Greek yogurt
2 tablespoons raw honey

Blend and enjoy!

Beetroot is an amazing vegetable. Although it is a bit of a “love it or hate it” vegetable, they are extremely good for you. Athletes drink beet juice to give them energy as they far more effective than any energy drink could dream to be. This beetroot and strawberry diet smoothie is great for weight loss as the energy it gives keeps you going all day. Not only that, they are full of fiber and play an important role in fighting cancerous cells.When using beet in your smoothies, it is always best to blend fresh and avoid anything that comes in tins or jars.

6# Just Peachy Diet Smoothie

1 cup of skim milk
1 cup of fresh peaches
1/2 cup Ice

Blend and enjoy!

Peaches are not only tasty and sweet; they are full of nutrients and fiber. With only 40 calories in a medium sized peach this diet smoothie is perfect for those on a reduced calorie diet. Peaches are available year round and add valuable nutrients to your diet. The fiber present in this delectable fruit encourages digestion and keeps you feeling fuller for longer. The coconut milk helps speed up your metabolism and makes a very tasty addition to the peach when blended into a smoothie.

7# Spinach with Green apple Diet Smoothie

1 1/2 cups coconut milk
2 cups stemmed and chopped spinach or kale
1 apple unpeeled, cored, and chopped

Blend and enjoy!

This apple spinach diet smoothie is not only very tasty but also very healthy. Spinach is a fabulous addition to a smoothie when blended with a sweet green apple. It’s no surprise that spinach is full of nutrients. Your mother wasn’t lying when she told you to eat up because it’s so good for you. Putting fresh baby spinach in a blender is even better than cooked as it doesn’t lose a lot of its nutrients during the cooking process. Spinach is very low in calories and is packed with antioxidants, vitamin c, calcium and potassium.

All these smoothie recipes are great for weight loss, energy and keeping you full. When trying to loose weight it is always best to stick to your vegetables, and low GI fruits. They are great way to get your five-a-day and maintain a healthy lifestyle.

 

This is What Happens To The Body When You Eat Pink Himalayan

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Imagine this. You are sitting down for an awesome family feast. The best china, silk cloth, crystal glasses – it is all there. Yes, there is fresh apple-cinnamon-ginger juice in the glasses. There are baked, steam-cooked and sautéed veggies all over the table. Suddenly, someone grabs the salt and yells out, “Why is your salt pink?”

Be nice and explain to everyone that it is Himalayan salt, and that it is super-healthy.

Origin

The Himalayan mountain range goes across Asia, and passes through China, Nepal, Myanmar, Pakistan, Bhutan, Afghanistan, and India. People usually associate the Himalayans with Mount Everest, or the highest peak on the planet, but there is something even more exclusive about it – the Himalayan salt.

Hundreds of millions years ago crystallized sea salt beds were covered with lava. Today, they lie deep in the Himalayans.

The salt was not only preserved in a pristine environment surrounded with snow and ice, but the lava also protected it from pollution. This is why Himalayan Pink Salt is considered to be the purest salt out there. Today it is hand-mined from the mountains and later sold on the market.

Why is it pink?

Its pink color indicates that Himalayan salt is loaded with minerals and energy-rich iron.

Health Benefits

Same as the vitamins and minerals are packed with fruits and veggies, minerals found in this pink salt also work in synergy.

Synergy is an interaction of multiple elements in a certain system that produces an effect that is different from the other effects.

Iodine – Natural salts are loaded with iodine, and there is no need for it to be additionally added in.

Less sodium per serving – Himalayan salt has the same components as table salt, but as its crystals are larger than those of refined salt, this salt has less sodium per 1/4 t serving. This is because the sea salt flakes take up less room in a teaspoon when compared to the refined table salt.

Has 80+ minerals and elements

Himalayan salt consists of mineral packed crystals that are formed naturally within the earth, and they are made up of 85.62% sodium chloride and 14.38% trace minerals such as sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).

Thanks to its rich mineral content, Himalayan salt can:

  • Balance electrolytes
  • Hydrate
  • Balance water content inside and outside cells
  • Balance pH values and reduce acid reflux
  • Relieve muscle cramps
  • Boost metabolism
  • Improve bone structure
  • Decrease blood pressure
  • Stimulate the absorption of nutrients
  • Prevent goiters
  • Stimulate circulation
  • Dissolve and eliminate toxins

Health experts believe that Himalayan salt can increase libido, prevent premature aging, eliminate heavy metals from the body.

Himalayan vs. Sea salt

Although pink salt comes from the mountains, it is actually sea salt. Salt comes from salted water – an ocean or salt-water lake. But, remember, Himalayan salt is the purest kind of sea salt.

What makes table salt inferior?

Producers strip all the minerals of the commercial salt, besides sodium and chloride, but refined salt is also cleaned, bleached and exposed to extremely high temperatures.

Table salt contains anti-caking agents that prevent it from mixing with the water in the salt containers. Anti-caking agents also prevent the salt from dissolving in the human body, so the salt builds up in your organs and tissues, resulting in severe health conditions.

Producers also add synthetic iodine, and the body cannot digest it properly.

Additives make up 2% of table salt.

Himalayan salt – Uses

Cooking and curing – Always use pre-ground salt or grinders like any other kind of salt.

Salt Slabs – Slabs will impart a better taste and mineral content. Chilled: use fruits, sushi, veggies, or cheese as a decoration. Frozen: cold delicious desserts and sorbets. Heated: slabs can be used to sear veggies, shrimp, fish fillets, thinly sliced beef and you can even fry eggs. Dense salt blocks conduct heat amazingly.

What is even better, Himalayan salt is a natural anti-microbial product, and the clean up requires a simple scrub or rinse.

Decoration – Sprinkle salt in containers, use it as decor crystals or sprinkle it on your food.

Bathing – Enjoy a detoxifying Himalayan salt bath. Its nutrients will stimulate your circulation and soothe sore muscles. Himalayan salt contains 80+ nourishing and skin-friendly minerals, so this bath will provide a healing and amazingly therapeutic experience for both body and soul.

Potpourri Holders and Essential Oil Diffusers – On-line sites offer gorgeous home décor with pink salt as crystal rocks.

Air purification – You can also find crystal rock lamps on-line.

Hopefully, now none of your guests will be surprised of your salt’s color.

Getting Fat from ‘Diet’ Products

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Image result for slim fast

Diet foods are a multi-billion-dollar business, especial in America with so many people becoming more heath conscious. One of the first things many people going on a diet do is cut or reduce fat from their diets. They begin reading labels to see just how much fat a product contains. After all, we’ve all heard that fatty foods make one fat, haven’t we?

But how carefully are people reading the labels? Do they just see the no fat or reduced fat label and toss the item into their shopping carts? How many dieters actually take time to read the entire label to see what all is in the no or reduced fat diet food they are purchasing?

Now let me ask how many people on diets, that are being careful and eating diet foods with no to little fat, are having problems losing weight or inches? Any of you find that the pounds are not melting away but in fact you may have found a few more?

Will you be shocked to learn that the reason you aren’t losing weight or inches or possible gaining a few more pounds is some of the diet foods you are consuming?

Would you be further shocked to learn that many companies pull fat out of diet products and then load the same diet product with hidden sugars? Your diet of diet foods may in fact be giving you a huge increase in the amount of sugar you are consuming and it’s the added sugar that is making it difficult for you to lose those unwanted pounds or even putting more pounds on.

According to another new study:

“High-fat foods are often the primary target when fighting obesity, but sugar-laden “diet” foods could be contributing to unwanted weight gain as well, according to a new study from the University of Georgia…”

“‘Most so-called diet products containing low or no fat have an increased amount of sugar and are camouflaged under fancy names, giving the impression that they are healthy, but the reality is that those foods may damage the liver and lead to obesity as well,’ said the study’s principal investigator, Krzysztof Czaja, an associate professor of veterinary biosciences and diagnostic imaging in UGA’s College of Veterinary Medicine.”

“‘What’s really troubling in our findings is that the rats consuming high-sugar, low-fat diets didn’t consume significantly more calories than the rats fed a balanced diet,’ Czaja said. ‘Our research shows that in rats fed a low-fat, high-sugar diet, the efficiency of generating body fat is more than twice as high — in other words, rats consuming low-fat high-sugar diets need less than half the number of calories to generate the same amount of body fat’.”

In the tests, they also found that the unbalanced diets – low fat, high sugar – resulted in inflammation in the intestinal tract and brain. The inflammation in the brain changes the communication between the brain and the gut, by damaging the vagus nerve. The vagus nerve, among its many functions, helps signal the brain when the gut is full so if the nerve is damaged, the brain doesn’t always get the full signal, so it tells the body it’s still hungry, leading to eating more.

If you are on a diet and trying to reduce or cut out fat, be very careful of your selection of diet foods. To begin with, it’s best to avoid most processed foods as they usually contain a number of additives that aren’t healthy. Secondly, don’t just read the Nutritional Value label, but look at the actual list of ingredients. Watch for anything ending in -ose as that generally indicates a sugar or anything with syrup, like corn syrup. If you can’t pronounce the ingredients in the diet food, then perhaps you should hold off and do some research on that ingredient when you get home. Lastly, DON’T blindly trust labels that say ‘DIET’ or ‘no fat’ or reduced fat’ because chances are, they may have more sugar than you need.

New Key to Starving Cancer?

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Image result for red meat and cancer

We’ve all been hearing for years that eating red meat is bad for your health and may be linked to increased risks of developing cancer. The same reports say that we need to eat more vegetables and fruits to reduce our chances of developing cancer.

The American Institute for Cancer Research has a list of 10 Recommendations for Cancer Prevention. Number 4 on that list states:

“Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.”

Number 5 on that list states:

“Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.”

When you click on the link to red meats, you will find:

“To reduce your cancer risk, eat no more than 18 ounces (cooked weight) per week of red meats, like beef, pork and lamb, and avoid processed meat such as ham, bacon, salami, hot dogs and sausages.”

According to the World Health Organization, studies have shown that eating red meat increases the risk of colorectal, pancreatic and prostate cancers.

New research may suggest that the association of eating red meat and cancers may be due to some of the amino acids found in the proteins in red meat. Proteins are made up of amino acids, some of which, may have shown to feed cancer cells.

According to a recent report:

“Researchers at the Cancer Research UK Beatson Institute and the University of Glasgow found that removing two non-essential amino acids — serine and glycine — from the diet of mice slowed the development of lymphoma and intestinal cancer.”

“The researchers also found that the special diet made some cancer cells more susceptible to chemicals in cells called reactive oxygen species.”

“Chemotherapy and radiotherapy boost levels of these chemicals in the cells, so this research suggests a specially formulated diet could make conventional cancer treatments more effective.”

“The next stage would be to set up clinical trials with cancer patients to assess the feasibility and safety of such a treatment.”

Although many reports list serine as a non-essential amino acid, it does play an important part in helping to form the protective myelin sheaths that protect nerve cells. Too much serine has also been shown to be toxic to nerve cells, so there needs to be a balance.

In the report above, they also list glycine as a non-essential amino acid, yet WebMD.com, glycine has numerous purposes and is found in meat, fish, dairy and legumes. It has been shown to help in the treatment of schizophrenia and preliminary studies indicate that it may help regulate blood sugar in people with Type 2 diabetes.

While more research is needed to see if cutting out or reducing the intake of serine and glycine actually helps to starve cancer cells or increases the effectiveness of other cancer treatments, according to Dr. Oliver Maddocks, a Cancer Research UK scientist at the University of Glasgow:

“Our findings suggest that restricting specific amino acids through a controlled diet plan could be an additional part of treatment for some cancer patients in future, helping to make other treatments more effective.”

Early studies did indicate one drawback and that was using a serine and glycine free diet to help treat cancers with the Kras gene, such as many forms of pancreatic cancer. It seems that the Kras gene allows the cancer cells to make their own serine and glycine.

However, be warned before you go on a serine and glycine free diet on your own, that you may be risking your health needlessly. According to Professor Karen Vousden, Cancer Research UK’s Chief Scientist and study co-author:

“This kind of restricted diet would be a short-term measure and must be carefully controlled and monitored by doctors for safety. Our diet is complex and protein — the main source of all amino acids — is vital for our health and well-being. This means that patients cannot safely cut out these specific amino acids simply by following some form of home-made diet.”

New breakthroughs in the treatments of various forms of cancers are always being made and perhaps someday, researchers will find some of the secrets behind the formation of cancer cells and how to block their formation in the first place.

Make-Ahead Lunch Meals To Eat Healthy Without Even Trying

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Source: buzzfeed.com

 1. Box up these grilled chicken veggie bowls.

Here’s your line-up of ingredients.  We decided to add 5 different vegetables to mix it up a little. You could simplify it by using 3 different types.  We used these tupperware containers and they worked great for our portions.

Grill up my Taco and Lime Chicken to get started.  Here’s an idea of what I use for an indoor grill pan.

You’ll need 16 ounces of cooked quinoa and 16 ounces of cooked brown rice.  Cook them both according to package directions.  We cooked extra so we could freeze some and save for future meals.

Roast your veggies.  Note that the cauliflower takes longer to cook, so I recommend putting the cauliflower on it’s own baking sheet.

Here we have french haricot vert green beans, asparagus, and brussels sprouts.  Asparagus only takes 7 minutes to roast so those come out early.

Here is the post-cooked line up.  This is what makes up your “bowls.”  Again, you can ease up the process by choosing 3 or less different types of vegetables.  We cooked 5 different types for diversity and added 1.5 cups worth to each meal.

Brown rice.

Roasted cauliflower.  This is my favorite.  So flavorful!

My Grilled Taco Lime Chicken, cubed.

Roasted asparagus, ready to go.

A bit of charred corn.

Roasted haricot verts.

Ingredients (Makes 8 Meals)

  • 16 ounces cooked quinoa
  • 16 ounces cooked brown rice
  • 4 cups/32 ounces roasted asparagus, chopped
  • 4 cups/32 ounces roasted broccoli florets
  • 4 cups/32 ounces roasted cauliflower florets
  • 32 ounces prepared Grilled Taco Lime Chicken, cubed

Optional (would replace any of the vegetables above)

  • 4 cups haricot verts
  • 4 cups roasted brussel sprouts
  • 4 cups charred corn

Directions:

  1. To prepare your bowls, we used these tupperware containers for all 8 of our bowls. They are 3-cup To Go snack containers. Place 1/4 cup brown rice and 1/4 cup quinoa into each container. Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.  Add 4 ounces or 1/2 cup of your cubed chicken. We added salsa or hot sauce to season to our liking after we reheated the bowl in the microwave.  A low fat dressing would work as well.  Store these in the refrigerator and when you are ready microwave until heated through.

Note: To roast vegetables, place them onto a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.

Makes 8 Meals

Recipe Source: picky-palate.com

 

2. Try these five salads that’ll stay fresh all week.

The shopping list calls for 11 items.

This is just a general guide with lots of room for creativity. Even though you’re making all five salads at one time, you can still make them all a little different with the types of toppings and dressings you use for each one. It’s a great way to save time and money and ensure you’re getting a dose of daily veggies for health and weight loss.

Types of Containers

Where you work and how you get there will determine which container is best for you. BPA-free plastic containers with lids are probably the most popular since they’re lightweight and rugged, making them great if you’re carrying a lot on your commute or if you’re biking or walking to work. They also fit well in lunch boxes with ice packs, which is essential if your office doesn’t offer a fridge or you are on the go and eat lunch wherever you are.

You can also use glass mason jars, which are a must if you’re concerned about eating out of plastic containers. These are fragile, so they’re great if you’re commuting in a car, bus, or train or if you’re walking to work. You just want to make sure these stay upright.

Both containers are fairly inexpensive — less than $1 for the plastic and around $2 for the mason jars — and they’re dishwasher-safe and reusable, so you can feel good about putting less waste in the landfill.

The Art of Packing: Plastic Containers

Choose ones that are flat and rectangular in shape. These not only stack well in your fridge, but they also create more space for the veggies to spread out, preventing sogginess.

1. Start with the greens. To save time, pick up a package of prewashed salad greens. If you’re using greens from your garden or a farmers market, just make sure they’re completely dry before packing. Fill the container about three-quarters full of greens (about two to three cups).

2. Add the veggies, beans, and fruit. Go for carrots, cucumbers, tomatoes (use cherry and keep them whole), peppers, broccoli, chickpeas, kidney beans, corn, peas, or even fruit like grapes or blueberries — whatever your little salad-loving heart desires. Drying off each ingredient with a paper towel will keep them crisper longer.

3. Add protein. For protein sources like marinated tofu, grilled chicken, hard-boiled eggs, certain types of cheese like cubed cheddar, and cooked (and cooled) whole grains like quinoa or brown rice, add these on top of the first three salads only (Monday’s, Tuesday’s, and Wednesday’s). Then on Wednesday night, add protein to Thursday’s and Friday’s containers. Do the same with avocado, nuts and seeds, or very wet fruits like sliced strawberries.

4. Keep dressing separate until the moment you eat your salad. Purchase a couple dip-sized containers. Or if you have an office fridge, keep a bottle of dressing there.

The Art of Packing: Mason Jars

Go for the quart-size jars with wide-mouth lids since these are easier to fill and eat out of. Use this system only if you can keep the jars upright.

  • Start with salad dressing. Since you keep the jar upright, the salad dressing will stay separated from your veggies. This is great if you don’t want to pack a separate container for dressing.
  • Veggies are next. Start with harder veggies like carrots, radishes, onions, and chickpeas that will taste lovely mingling with the dressing. Then go for anything else like bell peppers, chopped cukes, and cherry tomatoes.
  • Layer up the greens. This should take up at least half the jar. As mentioned earlier, go for packaged greens to save time, or if you’re using your own, make sure they’re dry.
  • Protein last. Sprinkle sautéed tofu, marinated tempeh, grilled chicken, or cubed or shredded cheese on top. These will help push the lighter-weight greens down so you add even more to your jar. You can also add avocado, nuts or seeds, and dried fruit.
  • Shake or pour when you’re ready. At lunchtime, you can either shake up the container to distribute the dressing, or if you have the luxury, pour the entire contents into a bowl and mix it up with your fork.
    •  

    Shopping List

     Here’s an example of what to buy for five days of salads:
    • Large container of greens
    • 2 cucumbers
    • 2 to 3 bell peppers
    • 5 medium carrots
    • 1 package cherry tomatoes
    • 1 bag grapes
    • 2 packages tofu
    • 1 can chickpeas
    • Sunflower seeds
    • 2 avocados
    • Bottle of your favorite salad dressing

    Recipe Source: popsugar.com

    3. Re-create the classic Starbucks Protein Bistro Box.

     This one’s been remixed to have even more protein.

    The Skinny:
    Servings: 1 • Size: 1 ‘Box’ • Calories: 361 • Fat: 14.7 g • Carb: 37 g • Fiber: 5.3 g • Protein: 24.4 g • Sugar: 21.4 g • Sodium: 624.4 mg

    Ingredients:
    1/2 Light ‘100 Calorie’ Whole Wheat English Muffin, Toasted
    1/2 Oz. 2% Sharp Cheddar, Sliced
    1 Mini Babybel Light Original Cheese Wedge
    1 Tbsp. PB2 – Peanut Butter 2, Prepared
    1 Small Apple (I used Gala.)
    3/4 C. Grapes (Green or Red)
    1 Whole Large Egg, Hardboiled

    Directions:
    Toss everything in your lunch box and go!

    4. Make some tuna salad sandwiches, and stick ‘em in the freezer.

    Wrap each one in plastic wrap and stick them in the freezer until the night before you’re gonna eat them.

    Ingredients:

    4 SERVINGS
    • 10 ounces drain Chunk Light Tuna in Water
    • ¼ cups Homemade Freezable Yogurt in the Slow Cooker
    • ½ teaspoons juice Lemon
    • ¼ cups grate Carrot
    • ¼ teaspoons Dill, Fresh
    • ½ teaspoons chop Parsley, Fresh
    • ¼ teaspoons Salt
    • ¼ teaspoons Dijon Mustard
    • ¼ cups dice Onion, Red
    • ¼ teaspoons Garlic Powder
    • ½ teaspoons Honey
    • 4 individual Provolone Cheese, Sliced
    • 4 individual Sandwich Thin, Whole Wheat

    Freezer Containers

    • 1 Gallon Freezer Bag – 

    Supplies

    • Plastic Wraps

    Directions

    In a large bowl combine tuna, yogurt, lemon juice, carrots, dill, parsley, salt, dijon mustard, red onion, garlic powder and honey. Divide tuna mixture over the bottom portion of indicated number of sandwich thins. Top each with one slice of provolone cheese, followed by top bun.

    In a large bowl combine tuna, yogurt, lemon juice, carrots, dill, parsley, salt, dijon mustard, red onion, garlic powder and honey. Divide tuna mixture over the bottom portion of indicated number of sandwich thins. Top each with one slice of provolone cheese, followed by top bun. Wrap each sandwich in plastic wrap, then divide between indicated number of gallon freezer bags. Label and freeze.

    Serving Day Directions

    Unwrap from plastic wrap and enjoy.

    16 Tricks To Help You Eat Healthy Without Even Trying

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    Source: buzzfeed.com

    One hour of food prep on Sunday = healthy eating so easy you don’t even think about it.

    The secret is to take some time on Sundays to prep a LOT of healthy food for the week. Then when you’re done, you’ll have so much good stuff stocked in your fridge and freezer that you’ll eat well all week without even trying, really.

    BuzzFeed Life reached out to Abby Langer, RD, a registered dietitian and owner ofAbby Langer Nutrition. She heartily endorses this style of plan-ahead-to-be-lazy kind of healthy eating, and gave some suggestions that you might want to try out.

    1. Chop celery and carrots into sticks, and create little hummus and veggie snack jars.

    “Snacks! They’re so important!” Langer says via email. Each weekend, “get everything for snacks together and make sure you replenish what you don’t have.”

    For these cool little veggie snack jars, stash them in your fridge and grab one each morning on your way out. Hits the spot.

    2. Or package a few baggies of nuts + berries.

    Like 1/2 cup blackberries with 2 tablespoons of raw, unsalted pistachios, for instance. Another great snack option that takes like 0.4 seconds to pull together, and even less time to grab on your way out the door in the morning.

    3. Prepare a big batch of black beans for protein.

    “Always make one or two proteins — I love black beans,” Langer says. “I pretty much always keep them in the fridge and use them on salads, in wraps, and in bowls with rice or quinoa and veggies.”

    Get the recipe for those healthy sweet potato, black bean, and egg white breakfast burritos here, via Ambitious Kitchen. And here are 27 of the most delicious things you can do with beans, if you need some more inspiration.

    4. Or roast a chicken or a tray of chicken breasts.

    Great for salads, sandwiches, or just general veggie- and grain- dishes. And so easy to just grab and re-heat anytime throughout the week. “Protein seems to be the big barrier for a lot of people — they get home late and they don’t want to cook chicken or whatever, so having the protein part of the meal already done I think increases the likelihood that they won’t give up and order in instead of making something for themselves,” Langer says.

    Here’s how to make the most delicious roast chicken of all time, if you’re looking for some guidance.

    5. Or boil half a dozen eggs (or more).

    Slice them up and toss them in salads, on sandwiches, and more. Each egg is under 100 calories and has over 7 grams of protein to help you feel more satisfied.

    Read How to Make the Perfect Boiled Egg, Every Time, Every Way, on Greatist, for more info.

    6. Wash, chop, and prepare a bunch of different veggies for the week, and store them in tupperware containers.

    Get some pointers on what to do with them from Jess at Girl Walks Into A Barbell.

    7. Or ignore the whole chopping and washing veggies thing and just buy a veggie tray for the week.

    “If you know that you’re not going to have the time, energy, or motivation to prep vegetables for snacks during the week, buy a veggie tray at the supermarket and get over it,” Langer says. “Some of us need to buy prepared vegetables and there’s no shame in that.” No shame in the veggie tray game indeed.

    8. Make a tray of egg muffins for quick and easy breakfasts all week long.

    “Scrambled eggs with vegetables, poured into muffin tins and baked,” Langer says. “Freeze them, then pop into the microwave for breakfast on the go.”

    Get the recipe for those vegetable and egg muffins here.

    9. Or pull together some slow-cooker oats.

    “A big batch of oatmeal done in the slow cooker with apples and cinnamon, for example, and made with milk (for protein, or protein powder if the person is vegan) is something that’s good for breakfast for days,” Langer says. You just need to heat it up when you’re ready to eat it. “Overnight oats work as well — soaking the oats in yogurt and milk or milk alternative, and adding fruit and nuts, hemp hearts, chia; it’s all good.”

    Get the recipe for that chia seed breakfast bowl here, via Oh She Glows.

    10. Roast some veggies to use in all of your meals throughout the week.

    Langer recommends veggies that roast well, like asparagus, zucchini, and peppers, which you can make in batch and then use them all week in pretty much every one of your meals. Get the recipe for those gorgeous roasted veggies here.

    You can also just roast or barbecue cauliflower or broccoli whole, and then just heat them up when you’re ready to eat them.

    11. And roast some potatoes while you’re at it.

    Get the recipe for these garlic ranch potatoes here.

    12. You could also prepare a few cups of quinoa or rice, and then set it aside to use throughout the week.

    Quinoa is another fantastic source of protein, and you can basically put it in anything, from salads to granola to pudding and more. Get the recipe for this quinoa, fennel, and pomegranate salad here, and then check out 32 Ways To Eat Quinoa And Succeed In Life for some more ideas.

    Rice and quinoa can be used in like a million dishes, Langer says: “For sides. For bowls. For fried rice (yes, dietitians eat fried rice).” Good options to have, without having to worry about it.

    13. And if you have the time or inkling, batch-prep a few actual meals while you’re at it. Like these quinoa breakfast bars.

    14. Or these burrito bowl Mason jar salads.

    15. Or these grilled chicken veggie bowls.

    16. Or this mac and cheese with squash.

    Happy healthy eating!

    Daily Diet Soda Triples Risk of Strokes & Alzheimer’s

    By 3 Comments

    Image result for diet soda

    Soft drinks – soda – pop; whatever you call it, is multi-billion-dollar business in the United States. Burger, fries and soft drink are the foundation of the fast food industry. Sporting events rely heavily on the sale of soft drinks to help pay their costs. Go to a city park in the summertime, or a local lake and you’ll undoubtedly find ice chests full of soft drinks, and possible more.

    However, look at the American people and you’ll see the direct effects of abundant soft drink sales and consumption. We are the most overweight people in the world. America also has a higher degree of childhood obesity and diabetes, part of which has been linked to drinking too many soft drinks. Diabetes has also become an epidemic in our nation.

    I humbly admit that I am guilty of what I write. I am overweight and have been diagnosed with Type 2 Diabetes. For many years, I enjoyed a Dr. Pepper with my lunch and dinner and am now paying for it. However, I know that my weight and diabetes is directly linked to my diet and lack of exercise. How do I know that? Last July (2016) my A1C (the measure used to diagnose diabetes) was 11.5. Since 6.0 and below is considered normal, my 11.5 was dangerously high. I went on a strict sugar and BAD carbohydrate free diet plus I began exercising. In December, barely 5 months later, my A1C was only 5.2, much to the surprise of my doctor. I also lost 82 pounds during the same time period. If I can keep my A1C this low, it’s possible that I will no longer be a diabetic.

    When I met with my doctor, I was told that if I really wanted to continue to drink Dr. Pepper to switch to diet Dr. Pepper, but no soft drink was what was really recommended. Many other Americans have been told by their doctors to switch to diet soft drinks to help them with their weight and blood sugar. Dentists also believe that soft drinks are a leading cause of tooth decay due to the sugar and acid in the carbonation that eats away at the protective enamel of your teeth.

    If you are among the millions of Americans who have switched from regular soft drinks to diet soft drinks for whatever reason, you may be shocked to find out that diet soft drinks have its own evil consequences. 

    You may have heard about aspartame an artificial sweetener used in many diet soft drinks. There is evidence that the chemicals in aspartame do cloud the mind and interferes with the thought process. Many people who stopped drinking diet soft drinks found that they suddenly were able think more clearly than they had in some time:

    “It turns out the headaches you expected from a diet soft drink withdrawal didn’t materialise. And now that you’ve quit the stuff, you probably find yourself thinking clearly for the first time in a while.”

    “That’s because the chemicals that make up the artificial sweetener aspartame may have altered brain chemicals, nerve signals, and the brain’s reward system, which leads to headaches, anxiety, and insomnia, according to a review in the European Journal of Clinical Nutrition.”

    “And a 2013 animal study found that rats that drank diet soda had damaged cells and nerve endings in the cerebellum — the part of the brain responsible for motor skills.”

     Another effect of diet soda is that it masks the taste of many foods. Stop drinking diet soft drinks for a couple of weeks and you’ll find that foods have stronger flavors. The artificial sweeteners in diet soft drinks are up to 200 times sweeter than table sugar, causing your taste buds to be overloaded with sweet.

    Heather Bainbridge, RD, from Columbia University Medical Center Weight Control Center, commented, saying:

    “We often see patients change snack choices when they give up diet soda.”

    “Rather than needing sugary treats or something really salty like pretzels and chips, they reach for an apple and a piece of cheese. And, when they try diet soda again, they find it intolerably sweet.”

    Did you know that mixing diet soda with alcohol can get you drink faster? The diet soft drink causes your stomach to empty faster, which then leaves it more vulnerable to the alcohol.

    Additionally, diet soft drinks have been found to impede kidney function.

    “One study looked at 11 years of data and found that women who drank 2 or more servings of diet soda doubled their chances of declining kidney function.”

    If all of the above isn’t enough to cause you to put down your diet soft drink, then consider this:

    “The team of researchers from Boston’s University School of Medicine, said people who consume a can of artificially-sweetened soft drink a day were at three times the risk of suffering the most common form of stroke compared to non-drinkers.”

    “The US study also indicated that diet soft drink fans were 2.9 times more likely to develop Alzheimer’s. But after accounting for all lifestyle factors, the researchers found the link to dementia was statistically insignificant, however, the impact on stroke risk remained…”

    “‘Drinking at least one artificially sweetened beverage daily was associated with almost three times the risk of developing stroke or dementia compared to those who drank artificially sweetened beverages less than once a week,’ the research read, which was published in Stroke, the journal of the American Heart Association.”

    Face it, like or not, there is not one redeeming thing about drinking soft drinks or diet soft drinks other than to satisfy one’s addiction to sugar and sweets. Switching to diet soft drinks may be better for your weight and diabetes, but in the meantime, you’re exposing yourself to a host of other health risks, especially strokes and Alzheimer’s. Next time you pop the top on a can of diet soft drink, think of the sound it makes as ‘STROKE’. It won’t take for you to stop drinking them.

    10 Amazing Health Benefits of Apple Cider Vinegar and Honey

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    10 Amazing Health Benefits of Apple Cider

    Source: healthyandnaturalworld.com

    Apple cider vinegar (ACV) and honey are two amazing natural substances. When you consume them in their unprocessed, raw forms, the health benefits abound. If you put the two together, the results become even more positive. In addition, the use of sweet honey makes the taste of the drink more pleasing.

    Fight joint pain, inflammation, digestive problems and sore throat in a natural way by consuming a concoction of ACV and honey on an empty stomach, and observe for yourself the great offerings of nature.

    Health benefits of ACV and honey mix

    Raw honey and ACV are both praised for their abilities to ward off infections and treat different conditions that have an impact on your quality of life. If you consume them together, you’re likely to experience the following benefits:

    1. Better joint health and joint pain alleviation (good for arthritic pain)

    2. Acid reflux and heartburn relief

    3. Improved digestive health, including help with constipation

    4. Weight loss

    5. Reduced cholesterol levels and lower blood pressure

    6. Sore throat relief

    7. More energy

    8. Youthful appearance and better condition of the skin

    9. Remedy for bad breath

    10. Reducing inflammation

    Why is the combination of ACV & honey so successful?

    The overwhelming benefits of the mixture can be explained by looking at their chemical properties and interactions with the body. Many experts believe that we become ill when our bodies turn overly acidic (pH below 7). Vinegar is naturally acidic, but when consumed, it turns alkaline. Honey, too, has a low pH, but raises the alkalinity of the body once eaten.

    The two substances are a perfect way to get rid of excessive acidity (resulting from stressful lifestyle and unhealthy foods and drinks) and building an internal environment with a protective pH. Our bodies function at their best and healthiest when the body’s pH is between 7.0 and 7.4, so slightly alkaline.

    Further reading: read more about the body’s pH in my articles How to Balance Your pH and Find Out If You’re Too Acidic and 5 Things to Avoid If You Want to Get Your Body Alkaline.

    How to make ACV & honey healing drink

    Make sure you get the ingredients that are unfiltered and in their natural forms. Honey and ACV that have not been processed, thus have maintained all their nutritional properties, appear cloudy. Also, check the label and go for ACV with the ‘mother of vinegar’, which can be seen as a pulp on the bottom of the bottle.

    Mix together:

    • 1 teaspoon raw honey
    • 1 teaspoon ACV (if you can tolerate the taste, increase the dosage to up to 1 tablespoon)
    • 8 oz. warm water (1 glass)

    You might initially struggle with the potent taste, but once you experience the benefits, you’ll most likely want to stick with the concoction.

    When to drink a mixture of ACV and honey?

    It’s best to drink the mixture on an empty stomach, first thing in the morning. Consume it about 20-30 minutes before you eat. Be consistent and drink it on a daily basis.

    Some suggest increasing the intake to two, or even three, times a day, depending on your needs and tolerance for taste. As with many other natural remedies, it is best to test it for yourself and see what works for your body, although high consumption of ACV may cause low potassium levels and lowers bone density. Also ACV may interact with diuretics, laxatives, and medicines for diabetes and heart disease, so if you’re planning to use it on a daily basis make sure to consult your doctor to avoid interactions with the medicines you’re taking.

    Make-Ahead Snacks To Eat Healthy Without Even Trying

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    Source: buzzfeed.com

    1. Create a grab-n-go healthy snack bin.

    For your kids, for yourself, for everyone — grab a snack on your way out the door and have it with you for when you get peckish. See more great ideas here.

    Here’s what we’re snacking on this week:

    • String cheese
    • Baby carrots
    • Strawberries
    • Red grapes
    • Trail mix (Yes, I realize this is only semi-healthy.)
    • Apples

    I use this tip from Food Lush to keep my berries fresh for days: Rinse berries in a mixture of one part vinegar (white or apple cider vinegar) and 10 parts water.  You can’t taste the vinegar at all and it will keep your berries from getting moldy so quickly.

    Other fun snack ideas:

    • Red pepper slices
    • Pineapple “sticks” (these would be great for “baby-led weaning“)
    • Sliced cantaloupe
    • Peeled, hard-boiled eggs
    • Celery
    • Little containers of peanut butter and hummus for dipping
    • Homemade spiced carrot muffins
    • Homemade peanut butter protein balls
    • Graham crackers
    • Pretzels

    Source: newleafwellness.biz

    2. Mix up some cranberry orange pecan granola for the week.

    This makes eight servings, and if you store it in an airtight container it’ll stay fresh and delicious for two weeks. Great for easy snacks to pack on your way out the door. Get the recipe here.

    Yield: 8 servings

    Serving Size: heaping 1/3 cup

    This sweet granola has a really bright orange flavor, while the chewy cranberries and soft pecans provide a nice textural contrast. The granola will stay crunchy if stored in an airtight container for up to 2 weeks.
    • 1 ½ c old-fashioned oats (or gluten-free)
    • 1 ½ c rice krispies cereal
    • ¼ c orange juice
    • 1 tsp orange zest
    • ½ tbsp oil
    • 2 tbsp maple syrup
    • 1 egg white, lightly beaten
    • 3 tbsp dried cranberries
    • 2 tbsp chopped pecans

    1. Preheat the oven to 350°F, and lightly coat a 9” square baking pan with nonstick cooking spray.

    2. In a large bowl, combine the oats and rice krispies cereal. In a separate bowl, whisk together the orange juice, orange zest, oil, maple syrup, and egg white. Pour over the cereal, and stir with a spatula until evenly coated.

    3. Spread into the prepared pan, and bake at 350°F for 40-45 minutes, stirring every 15 minutes, or until golden and crunchy. Cool for 5 minutes in the pan before breaking up any large clumps with your fingers. Cool to room temperature; then toss in the dried cranberries and pecans. Store in an airtight container.

    Notes: Make sure you stir every 15 minutes! If you wait longer, the granola closest to the edges of the pan will brown too quickly and may acquire a burnt taste. You can also stir every 10 minutes after the first 15 minutes in the oven.

    For a vegan version, replace the egg white with an additional 2 tablespoons of orange juice.

    Recipe Source: amyshealthybaking.com

    3. Or cook and freeze these DIY oatmeal cups.

    The fun here is that you can add whatever fixings you want — berries, nuts, fruits, you name it. Get the recipe.
    DIY Freezer Oatmeal Cups
    Serves: 24 cups
    Ingredients:
    • 3 cups Chex Gluten Free oats
    • ¼ cup brown or demerara sugar, or to taste
    • 3 cups water
    • 3 cups milk of choice
    • pinch salt
    • Assorted chopped fruit, nuts, chocolate chips, or other toppings
    Instructions:

    1. Combine the oats, sugar, water, milk, and salt in a large saucepan and bring to a boil.

    2. Redice heat to medium and cook for 2-3 minutes, or to desired consistency. Set aside to cool slightly.

    3. Spray two 12-cup muffin tins with cooking spray and set out toppings in bowls.

    4. Divide the cooked oatmeal between the muffin cups, and top each with desired toppings.

    5. Cover with plastic wrap and place in the freezer for several hours, or until frozen.

    6. Once frozen, pop out of the muffin tins, loosening with a butter knife or small spatula, if necessary and wrap in sandwich bags or plastic wrap.

    7. Remove desired number of cups (one to three per serving) from the freezer the night before or day you plan to serve them.

    8. Warm in the microwave for 1-2 minutes (longer if still frozen), and stir in a little more milk, if desired.

    Recipe Source: cupcakesandkalechips.com

    4. Or prep a batch of these crispy zucchini chips.

    You may need a mandolin to get them extra thin, though.

    Snacks Serves: 50+ zucchini chips

    Ingredients:

    • 1 large zucchini
    • 2 tbsp. olive oil
    • Kosher salt

    Instructions:

    1. Preheat oven to 225 degrees Fahrenheit. Line two large baking sheets (I used two 17″ baking sheets) with silicon baking mats or parchment paper.

    2. Slice your zucchini on a mandolin. Mine had 1, 2, or 3 for thickness and I used 2.

    3. After you slice your zucchini, place the slices on a sheet of paper towels and take another paper towel and sandwich the zucchini slices and press on them. This helps draw out the liquid so it’ll cook a bit faster.

    4. Line up the zucchini slices on the prepared baking sheet tightly next to each other in a straight line, making sure not to overlap them.

    5. In a small bowl, pour your olive oil in and take a pastry brush to brush the olive oil on each zucchini slice.

    6. Sprinkle salt throughout the baking sheet. Do NOT over­season, in fact, it’s better to use less salt initially because the slices will shrink; so if you over­season, it’ll be way too salty! You can always add more later.

    7. Bake for 2+ hours until they start to brown and aren’t soggy and are crisp.

    8. Let cool before removing and serving.

    9. Keep in an airtight container for no more than 3 days

    Recipe Source: tablefortwoblog.com

    The 8 Best Bedtime Snacks for Weight Loss

    By 8 Comments

    Source: womenshealthmag.com

    When it comes to snacking within an hour or two of your bedtime, there’s a few things to consider: First, research does link late-night calories to the potential for weight gain. One study found that eating right before turning in can make your snooze time more restless, and that sets you up for fatigue and bingeing the next day. Also, late-night noshing tends to be associated with stress eating, which leads to overindulging in high-fat comfort calories.

    On the other hand, trying to catch shuteye when your stomach is making scary growling sounds isn’t a smart idea, either. Your sleep quality will suffer, and you’ll feel tired and famished in the morning—both of which can lead you to overdo it and mess up your healthy-eating plans. The solution: Reach for one of these low-calorie, sleep-inducing snacks that won’t have you wake up feeling bloated, suggests Philadelphia-based nutritionist Janet Brill, Ph.D., R.D., author of Blood Pressure Down.

    STRING CHEESE


    Sure, it’s processed, but hear us out: One serving of this snack contains filling protein and fat, so you feel satiated—and it only packs about 80 calories. Cheese also packs the amino acid tryptophan, which may help make you drowsy, says Brill.

    A BOWL OF CEREAL


    Put down the Count Chocula—all that sugar might leave you too wired to sleep (and also give you a stomach ache). We’re talking about the whole-grain, complex carb kind (think oatmeal or corn or bran flakes) that’s easy to digest and gives you 200 calories or less per bowl, says Brill. Pour in a little milk for extra tryptophan and protein.

    NONFAT GREEK YOGURT


    For about 100 to 150 calories, you get the relaxing powers of tryptophan from the dairy, as well as satisfying protein, says Brill. Plus, yogurt can help calm your stomach, so you’re less likely to wake up with heartburn or indigestion and instead can score a good night’s rest.

    TWO SLICES OF WHITE-MEAT TURKEY

    Turkey is loaded with sleep-inducing tryptophan (no wonder you’re so sleepy after those massive holiday dinners, right?) and low-fat, high-quality protein, says Brill. A few slices won’t run you more than 100 calories.

    AN APPLE WITH A SPOONFUL OF PEANUT BUTTER

    Apples have lots of fiber and a satisfying crunch. “The protein in the peanut or almond butter also fills you up without feeling heavy in your stomach,” says Brill.

    NONFAT CHOCOLATE PUDDING CUP


    We’re totally loving this one—the creamy chocolate pudding goes down easy, but it doesn’t contain the fat that can sit in your belly like a rock all night. One single-serve pack racks up about 90 calories.

    BABY CARROTS

    Super-nutritious with lots of crunch, these little orange guys will fill you up long enough so you doze off, says Brill. And all for four fat-free calories per carrot.

    A BANANA

    Not only are bananas loaded with satiating fiber and relaxing tryptophan (for only about 100 calories each), but they’re the perfect late-night nosh if you’ve already cleaned up your kitchen. You won’t leave behind any dishes or utensils to wash!

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