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Here Are 20 Different Ways You Can Use Coconut Oil

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There’s been a lot of hype about coconut oil lately, and there are so many claims being made that it sounds nothing short of a miracle. Well it’s really not a cure-all, and what works for other people may not work for you, but it still is pretty dandy to have around. With a little bit of resourcefulness and a dash of creativity, you can find over one hundred everyday uses for coconut oil.

1. Moisturize Your Skin: The very first thing on this list, before even delving into the “edible” benefits of coconut oil, has to be moisturizing. In lieu of your regular lotion, coconut oil delivers a refreshing, healing, burst of moisture that penetrates your skin and works to truly heal it (not just soak in and dry up!) It can feel oily at first, but that’s why it’s important to only use a little-it goes a long way. Give it a minute and it will dry beautifully. Use as you would regular lotion.

2. Conditioner: When the teeny tiny overlapping plates that make up our outer hair shaft get rumpled and out of whack, coconut oil is there to smooth those tiny little cells right back into place, and hold them there. You can use it on your entire scalp/head for deep conditioning, but you can generally just use it on your ends, where it’s the hardest for the body’s natural oils to reach, and where the most breakage occurs.

3. Weight Loss: Coconut oil and weight loss-what’s really going on? Well, if you sit around eating coconut oil, you aren’t going to lose weight. However, if used to substitute other fats, it can help you drop the pounds by taking the place of those other calories. Unlike most saturated fats, it’s mainly comprised of medium chain fatty acids, versus long chain fatty acids. This difference in molecular structure means that it doesn’t get packed away as fat as easily and instead is sent straight to the liver to be metabolized, giving you a boost in energy. This energy in turn makes exercising easier, and the exercise in turn helps you lose weight. Another major factor that it plays is as an appetite suppressant. Craving something you shouldn’t be? Have a tablespoon or 2 of coconut oil, and that sensation won’t last long!

4. Energy Booster: If weight loss isn’t your goal, just run with the fact (no pun intended) that it gives you a great boost in energy-and who doesn’t need some help in that department every now and again? Some people also feel it helps boost their mental alertness.

5. Lower Cholesterol and Risk of Heart Disease: Cholesterol is a waxy substance found your cells, which helps continuously build more vital cells. It goes about its way through your blood stream attached to proteins known as lipoproteins. There are low-density lipoproteins (LDL) and high-density lipoproteins (HDL.) HDL is the “good” cholesterol-you want to lower LDL, but raise HDL. LDL carries cholesterol throughout your body and delivers it to organs and tissues. The problem is, if you have too much cholesterol, the excess keeps circulating. The constantly circulating LDL will eventually penetrate blood vessel walls where they build up plaques and narrow blood vessels, sometimes to the point blocking blood flow, causing coronary artery disease. HDL, on the other hand, picks up excess cholesterol and brings it to your liver to be broken down. Coconut oil, probably due to its high levels of lauric acid, will boost HDL. There’s no solid evidence saying that coconut oil alone will prevent heart disease, but there is solid evidence that it boosts HDL, therefore lowering cholesterol, and hypothetically reducing the risk of heart disease. Take ½-1 tablespoon daily.

6. Reduce Risk (or effect) of Alzheimer’s : Alzheimer’s is devastating to all who experience it, whether personally or with a friend or family member. It is no wonder that we search so desperately for a cure. The word that coconut oil could possibly “cure” or prevent Alzheimer’s started circulating with vigor when a pediatrician published a book about feeding coconut oil to her husband, who suffered from Alzheimer’s, and got positive results. Other studies have confirmed that ketones, which are essentially “brain food” provided to keep the brain functioning when the body runs lower on glucose, can help improve memory, and potentially “reverse” the effects of Alzheimer’s. It’s a much more complex subject and process, but that’s it in a really wrapped up nutshell. The dosing that I have uncovered implies 2 teaspoons taken daily with food to help improve cognitive function.

7. Exfoliating Body Scrub: One of my personal favorite uses for coconut oil is serving as a base for body or face scrubs. You can melt some down, stir in some sugar, let it cool, and then use as is. Or, for a fun little project, melt down about a half cup of coconut oil and pour into a muffin tin, soap mold, or anything of the like, and stir in 2-4 tablespoons of white or brown sugar. You can add more if you would like the texture to be coarser. I usually let it cool some before adding the sugar so you don’t just dissolve the grains. Pop it in the fridge and let it solidify and cool completely before removing from the mold. Slice off a piece when needed and use it to gently scrub and exfoliate your face/body (dampen your skin with water first.) Rinse off, apply moisturizer, and resist the urge to use it again until later in the week, otherwise you run the risk of drying your skin out.

 

8. Fight Inflammation : Coconut oil appears to have a direct effect on suppressing the natural chemicals responsible for mediating inflammation. The studies that have been done on this action so far point to lauric acid and capric acid as the biggest contributors, both of which are part of the magnificent medium chain fatty acids found naturally in coconut oil (capric acid alone makes up roughly 10% on its own.)

 

9. Shaving Cream : Nothing is more frustrating than lathering up with a bunch of shaving cream in the shower just to have to all melt off again as the water hits it. Luckily, water rolls right off oil, which means you have solid protection that allows your razor to glide smoothly over your skin. It also leaves it soft, moisturized, and safe from painful bumps and burns. Apply as you would any other cream before shaving. Here is our recipe for chemical-free shaving cream.

 

10. Bath Oil: Soften your bath water, and your skin, with a bit of coconut oil. Enjoy its lovely aroma and gently swish it around now and then to swirl it through the water. It will naturally coat your skin, leaving it smooth and healthy.

 

11. Constipation Relief: Take a tablespoon of coconut oil every morning on an empty stomach to keep your digestive track running smoothly. You can try 2 tablespoons to work out acute constipation as well.

 

12. Ease Arthritis Pain: Acute inflammation present with arthritis is responsible for quite a bit ofdiscomfort and stiffness that accompanies this common malady, which can be eased by the anti-inflammatory effects of the coconut oil. Massage a bit of the oil into each joint thoroughly 1-2 times a day to relieve soreness.

13. Treat Athletes Foot: The anti-fungal action of coconut oil helps fight off athlete’s foot when you apply it daily. Be sure to rinse your feet first and pat them dry, then thoroughly apply a thin layer of coconut oil, massaging it in well. Wash your hands before applying to the other foot to avoid spreading the fungus.

14. Say Goodbye to a Sore throat: Can’t ease that painful throat? Coconut oil provides a wonderful soothing coating, whether the discomfort is caused by dry air or an illness. Swallow ½-1 teaspoon up to 3 times daily to ease the pain, being sure to make one of those times right before bed. For an extra kick, melt the coconut oil down and stir in a little honey (its ok if it separates some.) When it is mostly room temp, mash up the mixture a little bit and use the same as above.

15. Lessen a Dry, Hacking, Cough: You don’t want to suppress your cough if it is productive, meaning you are coughing up phlegm. Your body needs to get rid of all that stuff. However, if you have a dry hacking cough, swallowing a teaspoon or so of coconut oil can help ease the itchy irritation. It is especially nice because it coats your throat and seems to protect it more from irritating things such as dust, whereas water only provides very temporary relief.

16. Oil/Butter Replacement: There’s no better way to get the benefits of coconut oil than to replace other less desirable fats with it. When cooking or baking, substitute it for butter or just about any oil. It lends moisture, freshness, and richness to baked goods, and a subtle complimentary flavor to savory dishes. How much you substitute will depend on the recipe you are making. For baking, most people will fall in the 1:1 ratio or 80% coconut oil 20% water when subbing for butter. For basic cakes, cookies, and brownies I find 1:1 to be sufficient. When it comes to more complex pastries that get their flaky puffiness when steam is escaping, you may find yourself tweaking the amount a little. For oil substituting, subbing 1:1 is a good route to go.

17. Improve Circulation: We need proper circulation to not only function, but to heal as well. Not to mention feeling cold all the time (or having people shudder at your frigid touch) isn’t fun. Coconut oil, taken internally, may help improve blood flow. As it can raise the levels of HDL-or “good”-cholesterol, the ratio between HDL and LDL-“bad” cholesterol-are evened. Since LDL cholesterol can affect the viscosity of blood, and “thicken” it, lower levels lead to thinner blood which leads to better circulation. Start with a ½ tablespoon a day and work up to 1 tablespoon to give your circulation an energy boost.

 

18. Flaky Scalp Treatment: Different from dandruff, having a flaky or dry scalp simply results in those annoying snowy white flakes that you can seem to get rid of. With its super moisturizing prowess, coconut oil can help provide nourishing moisture to a thirsty scalp. Wet your hair, and then massage coconut oil over scalp, using just enough to cover the area. Let it sit for 10-15 minutes, and then rinse it out. Follow up with a small amount of very mild shampoo to ensure a non-greasy look when finished. Repeat this at least 3 times a week, or as needed, to prevent dry scalp.

19. Ease Osteoporosis : Coconut oil can help ease osteoarthritis in a number of ways. Trabecular bone is one of two types of bone structure-it is “spongy” and has a higher surface are to mass ratio. It is typically the most harshly affected type of bone in osteoporosis. The trabecular number refers to measure of bone texture and structure, and marks the risk/severity of osteoporosis. Unlike plain calcium therapy, which reduced trabecular separation, coconut oil increased bone volume and the trabecular number in studies conducted with rats. Rats are good subjects to study when it comes to bone disease, as the remodeling and resorption process in rats is similar to that of humans. Osteoporosis caused by oxidative stress may also be lessened due to the potential anti-oxidant effects of coconut oil, while coconut oil also helps the absorption of calcium.

20. Minimize Heartburn: If you’re feeling the burn, swallow 1-2 teaspoons of coconut oil. It can get a little coating in your tummy and ease the painful feeling of heartburn or acid reflux. It also helps get that bitter bile taste out of your mouth.

Source: everydayroots.com

10 Fun Ways To Eat Chia Seeds!

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p10608222 Photo:chiaseedspot.com

Chia seeds are a powerhouse of nutrients. They’re loaded with protein, Omega 3s, and fiber. Plus they’re packed with calcium, magnesium and manganese. They are also gluten-free!

Here are 10 fun ways to eat chia seeds:

1. Chia pudding with kiwi fruit and pomegranate seeds

chia-pudding Photo:jennymcelvaney.wordpress.com

  • Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of almond milk.
  • Shake the jar until the chia seeds are fully immersed in the liquid. Let it sit for 15 minutes.
  • Once seeds have swelled to a tapioca consistency, stir in 1 tsp of coconut sugar.
  • Pour into a serving bowl and top with chopped kiwi fruit and pomegranate seeds.

2. Raspberry-coconut chia pops

17795754 Photo:cellophaneland.com

  • Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of coconut milk (from a can).
  • Shake the jar until the chia seeds are fully immersed in the liquid. Add 1 tablespoon of coconut sugar and 3/4 cup of raspberries. Stir well.
  • Let chia pudding set for 2 hours then pour into ice-pop molds and freeze overnight.

3. Chocolate-chia mousse

chia-cherry-choc-pudding Photo:beyondfitrecipes.wordpress.com

  • Pour 1 can of coconut cream into a blender, add 1/4 cup of chia seeds, 1/4 cup of maple syrup and 1/2 cup of cacao powder.
  • Let it sit it blender for 10 minutes to allow chia seed to swell to 10 times their size.
  • Once it has formed a tapioca consistency, puree it for 30 seconds or until smooth.
  • Pour into serving cups and let it set for 4 hours.
  • Top with fresh cherries.

4. Raspberry lemonade chia drink

P1220329-1400x1050 Photo:rosepetalsandribbons.com

Add the following to a pitcher:

  • 2 cups of coconut water
  • Juice 1/2 lemon
  • 3/4 cup of blended raspberries
  • 2 teaspoons of coconut sugar
  • 3 tablespoons of chia seed

Let it sit for 30 minutes until it has formed a gel-like consistency. Enjoy the drink!

5. Raw cherry and chia bars

Date-Cherry-Ginger-Orange-Coconut-Bars…with-Cacao-Chia Photo:onegreenplanet.org

In a food processor, add the following:

  • 1 cup of raw pecans
  • 1/2 cup of dried cherries
  • 1/4 cup raw pumpkin seeds
  • 2 tablespoons of chia seeds
  • 1/3 cup of almond butter
  • 2 tablespoons of maple syrup
  • 1/4 cup of shredded coconut

Grind until a paste is formed, about 2 minutes. Add mixture to a baking try and place in the refrigerator for 2 hours. Slice into bars and serve.

6. Seeded granola with dried apricots

GranolaBars2 Photo:caramelizedsarcasm.com

In a food processor, add the following:

  • 1/2 cup of raw pumpkin seeds
  • 1/2 cup of raw sunflower seeds
  • 2 tablespoons of chia seeds

Pulse until seeds are in a chunky texture. Then add the following ingredients:

  • 1/2 cup of shredded coconut
  • 2 tablespoons coconut oil
  • 2 tablespoons maple syrup and salt.

Pulse for another 20 seconds. Spread mixture out on to a baking dish.

Add to pre-heated oven at 300F for about 20 minutes, stirring half-way through to avoid burning. You could also use a dehydrator set to 118F for 4 to 5 hours. Allow the toasted granola to cool completely, then stir in the chopped dried apricots and store in an airtight container. Serve with almond milk.

7. Lemon and mango chia parfait

rbk-chia-foods-yogurt-parfait-cococnut-mango-vg-1-4 Photo:redbookmag.com

  • Place 3 tablespoons of ground white chia seed in a mason jar and pour over a can of coconut milk.
  • Add a pinch of vanilla bean, 1 teaspoon of lemon zest and 3 tablespoons of maple syrup.
  • Let it sit for 30 minutes or overnight until thick.
  • Pour into serving glasses then top with freshly sliced mango.

8. Avocado on toast with chia seed.

AvocadoToastFromLPQ-850x638 Photo:fitlife.tv

Top gluten-free toast with avocado dusted in chia seeds, lemon zest, chili flakes and sea salt.

9. Cacao, chia cherry ice-cream

frozen-whipped-chocolate-bananas Photo:loseweightandgainhealth.com

Add the following to a blender:

  • 1/4 cup chia seeds
  • 1.5 cans of coconut cream
  • 2 tablespoons of cacao powder
  • 3 tablespoons of maple syrup
  • 1 tsp vanilla extract
  • 1 ounce melted unsweetened chocolate
  • 4 pitted dates

Let it sit for 15 minutes then blend for 60 seconds or until smooth. The mixture should be thick and creamy. Transfer the mixture to an ice cream maker and churn according to the manufacturers instructions. Freeze until firm enough to scoop.

10. Matcha chia smoothie

matcha-chip-smoothie Photo:pseudourban.com

  • Blend 12 ounces of almond milk with 1 teaspoon of matcha green tea powder, 2 pitted dates, 2 cardamon pods and a pinch of vanilla bean for 30 seconds.
  • Pour into a large mason jar.
  • Add 1 tablespoon of chia seed and shake it well.
  • Let it sit for at least 15 minutes until chia seeds starts to swell. Serve over ice.

Source: mindbodygreen.com

40 Home Remedies for Reducing High Cholesterol

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Source: homeremedyshop.com

Cholesterol is a greasy substance present in the blood that is required for building healthy cells and maintaining cell membranes. It is basically produced by the human body but can also be taken from food. It also helps convert the sunlight into vitamin D. However, having high cholesterol can increase the risk of heart diseases.

Hypercholesterolemia or high cholesterol increases the risk of coronary heart disease that causes heart attacks. Diet, exercise and weight are the three main factors that can affect cholesterol levels. It starts to rise after the age of 20. So, keep an eye on your weight and maintain a healthy lifestyle, in order to stay away from diseases.

Home Remedies for Dipping High Cholesterol Levels

1. Nuts

Nuts are loaded with healthy monounsaturated fats, proteins, fiber, nutrients, vitamins, and antioxidants. One should include a handful of nuts in daily diet. Peanuts, walnuts, hazelnuts, almonds, pistachios, pecans, and other nuts reduce blood cholesterol. Studies have revealed that eating a quarter cup of almonds a day can lower LDL by 4.4 percent. Moreover, you can consume some roasted almonds without oil. Walnuts contain high levels of omega-3 fatty acids. Chomp them to lower your LDL by 16 percent.

Note – All nuts are high in calories, so avoid overeating.

 

2. Oatmeal

Oats are considered as traditional cholesterol buster. It is packed with soluble fiber and contains beta-glucans that helps reduce the absorption of cholesterol and lower down its level naturally. You can drop your LDL by 12-24%, if you eat 1½ cups of oatmeal regularly.

 

3. Onions

Grind an onion in a juicer. Add one teaspoon of honey in a teaspoon of onion juice.  Alternatively, take one cup of buttermilk and mix one finely chopped onion along with one-quarter teaspoon of pepper in it. Consume it on daily basis.

 

4. Orange Juice

Orange juice is a rich source of vitamin C, flavonoids and folate. Drinking 3 cups of fresh orange juice regularly can help you reduce blood cholesterol levels.

 

5. Coriander Seeds

Studies have shown that coriander can lower the levels of total cholesterol and triglycerides. The seeds of coriander have hypoglycemic effects that are also beneficial for diabetic patients. Take one cup of water and add 2 teaspoons of coriander seed powder to it. Boil this solution for a few seconds, and then, strain. Add some milk, sugar, and cardamom for taste. Drink it twice a day.

 

6. Red Yeast Rice

Red yeast rice is a traditional Chinese medicine that has been used to lower the cholesterol levels. It contains monacolins, isoflavones, sterols, and monounsaturated fatty acids. For lowering the high cholesterol level, consume 1200 to 2400 mg of the supplement once or twice a day.

Note – It should be used under a physician’s direction.

 

7. Apple Cider Vinegar

Apple cider vinegar helps lower your triglyceride and total cholesterol levels. It is a very effective remedy for curing a number of ailments. Mix 1 teaspoon of organic apple cider vinegar in a glass of water and drink it 2 – 3 times a day for at least a month.

  • Moreover, if you don’t like its taste, you can mix some fresh orange juice, grape juice, apple juice or any of your favorite juice with apple cider vinegar.

 

8. Fish Oil

bodyreadyomega2

Fish oils and fatty fish such as tuna, mackerel, trout, salmon, herring, bluefish and sardines are loaded with omega-3 fatty acids. They lower triglycerides and prevent heart ailments. Consume around 1-4 gram of fish oil daily.

Moreover, eat at least 2 servings of fish once in a week, most probably fatty fish, as they are the richest source of omega-3 fatty acids.

Alternatively, if you are a vegetarian, then include ground flaxseeds which are also rich in omega-3 fatty acids.

 

9. Honey

Honey is loaded with a number of minerals and vitamins which makes it an ultimate cholesterol fighter. Besides, the antioxidants present in honey do not let the cholesterol move out of the blood and also prevents its entry into the lining of the blood vessels.

  • Add 1 teaspoon of honey to 1 cup of hot water. You can also add one teaspoon of lemon juice or 10 drops of apple cider vinegar to this solution. Drink it in the morning. This may reduce excess fat from your system and maintain cholesterol level.
  • Alternatively, take a teaspoon of ground cinnamon and mix it in a cup of boiling water. Cover it for 30 minutes. Afterwards, strain this solution and add one teaspoon of honey to this concoction. Drink it on an empty stomach half an hour before your breakfast.

 

10. Soybeans

Soybeans are well-off in magnesium, phosphorus, protein, calcium, B complex vitamins, and iron. It contains 10 times more calcium than meat. Eating soya nuts, soybeans and other food products made from soy (tofu and soy milk) are the modest way to reduce the production of new cholesterol. It is recommended that consuming 25 grams of soya protein in a day can lower the high cholesterol by 5-6 percent.

Note – Some people may face digestion problems when they eat soya. They may perceive loose stools, stomach ache, or diarrhea. So consult a nutritionist before including this smart food into your diet.

 

11. Indian Gooseberry

Indian gooseberry has high vitamin C content and abundance of minerals that can deal with a number of ailments. It is a powerful antioxidant that strengthens the heart muscles by reducing excess cholesterol build-up, thus, keeps the arteries and blood vessels clean. Add 1 teaspoon powder of Indian gooseberry in a glass of warm water. Drink it in the morning on an empty stomach.

 

12. Garlic

The high nutritional value and unique taste of garlic has made it a kitchen staple. It plays an important role in treating several diseases, apart from adding up an appetizing savor to food. The anti-clotting properties and sulfur contents of garlic balances the cholesterol level and reduce the formation of plaque in blood vessels and prevents clots that can cause heart stroke. Grate freshly peeled raw garlic onto your salad dressings, dal, rasam, pizza, or soups.

  • Alternatively, consume 2 – 4 cloves of garlic with water every day.

 

13. Brown Rice

Brown rice is affluent in lots of minerals, fiber and vitamins. If you want to lower your cholesterol level, then replace white rice with brown rice, as its  bran contain highly saturated oil which plays a vital role in balancing the cholesterol levels. One cup of brown rice provides 11 percent fiber.

 

14. Turmeric

Turmeric holds excellent wound healing properties. It also lowers the levels of LDL cholesterol; hence, it can cut down the build-up of plaque on the walls of the arteries. This may lower the blood cholesterol.

  • Adding a dash of turmeric powder to the curries and vegetable while cooking is one of the best ways to get a daily dose of this powerful herb.
  • Alternatively, boil 1½ tablespoons of water and mix ¾ teaspoon turmeric and 2 tablespoons of cooked mashed eggplant in it. Now, spread this paste on whole wheat bread and eat after meals.

 

15. Brinjal (Eggplant)

Brinjal is a reasonable and easily accessible vegetable that contains ample amount of dietary fiber, potassium, vitamin B1 and B6, manganese, niacin, folate, copper and many more essential nutrients that maintain blood cholesterol levels. Eggplant also contains nasunin, a free radical scavenger that improves the blood flow by relaxing the walls of blood vessels. Incorporate brinjal in your diet to reduce the harmful LDL cholesterol from your body. It can be consumed in any form – stuffed, marinated, grilled, roasted, or fried.

  • Alternatively, you can have an eggplant juice for balancing your cholesterol levels.

Note:

  • People with gall bladder or kidney diseases should avoid eating brinjals, as they are rich in oxalates.
  • Those who have acidity problem should avoid its consumption.
  • If you have excessive bile humor, avoid eating it.
  • It should not be consumed during pregnancy.

 

16. Coconut Oil

Although, coconut oil is a saturated fat, it is considered one of the most beneficial and effective home remedies for high cholesterol. It contains lauric acid that increases HDL and improves the LDL/HDL ratio. While cooking, add moderate amount of organic coconut oil. Consume at least one to two tablespoons of this oil daily.

Note – Do not use processed or refined coconut oil.

 

17. Fenugreek Seeds

Fenugreek seeds are rich in minerals like potassium, iron, calcium, selenium, manganese and zinc. They also contain good amount of vitamins B, A and C. The components, termed as steroidal saponins, present in fenugreek seeds reduce the absorption of cholesterol by the body that comes from fat-rich foods we eat. Take 2 ounces of fenugreek seeds daily to lower down the level of cholesterol by 14 percent. Besides, it reduces the risk of heart attack by 25%.

  • Alternatively, these seeds can be taken in powered form along with water.
  • The leaves of fenugreek can be added to salad to enhance the mineral intake.
  • Add these seeds to various recipes as a spice, or as an herb by adding its leaves.

Note:

  • The seeds of fenugreek have a strong bitter taste. So, be cautious on its quantity. In order to remove the bitterness, soak the seeds overnight.
  • However, fenugreek leaves are not bitter and can be used in large quantity. They render a very pleasing aroma and taste to food.

 

18. Beans

Beans are packed with cholesterol lowering soluble fiber. Hence, they bring down the LDL level and help keep your heart healthy. There are several types of beans, such as kidney, pinto, navy, chickpea, black, or butter beans. Eat, regularly, a cup of your favorite bean for 6 weeks, so as to decrease the cholesterol by 10%.

 

19. Avocados 

Even though avocados do not have any dietary cholesterol, they directly affect the cholesterol levels. This creamy fruit is filled with several nutritious qualities and contains significant amount of fiber and good fats such as oleic acid, healthy monounsaturated fat that lowers the unhealthy cholesterol level and boosts up the HDL (good cholesterol). It can be added to a variety of dishes. You can mix it into guacamole, slice it in salad or top a sandwich. Alternatively, make a fine avocado dip.

Note – Being high in calories and fat (30 grams fat and 300 calories per avocado), avocados should be used moderately.

 

20. Olive Oil

Olive oil is enriched with heart-healthy monounsaturated fats that can cut down the LDL cholesterol without affecting the HDL. Consume at least 2 tablespoons of olive oil in a day. You can also sauté or roast the vegetables in this oil.

  • Alternatively, use it in salad dressings or for marinating chicken and fish.
  • Moreover, use olive oil as an alternative for butter while basting meat, or can be used as a dip for bread.

Note – Olive oil contains lot of calories, so don’t consume more than the recommended quantity.

 

21. Apples

Apple is rich in pectin and contains natural antioxidants known as flavonoids in their skin that lower cholesterol level and keep your lungs healthy.  One medium sized apple contains vitamin A and C, around four grams of fiber and less than 100 calories. So, enjoy this healthy fruit.

  • Fruits like pear, oranges, grapefruit, berries, and pomegranate also decrease the cholesterol levels in the blood because of their high fiber content.

Note – If possible, consume fruits with their skin, as it contains additional fiber.

 

22. Celery

The high antioxidant content of celery lowers the risk of heart disease, as it prevents oxidation of LDL cholesterol. A component present in celery, called butylphthalide, balances the cholesterol level. You can include it in salads, vegetable juice, soups and any other dish.

  • Or else, have a juice made of celery leaves.
  • Instead of potato chips, fill your lunch box with celery sticks. Chomping  2 stalks of celery, every day, can lower the LDL by 7 points.

 

23. Mustard Greens

Mustard greens have anti-inflammatory properties, and are also abundant in sulforaphane, calcium, fiber, and vitamin C that regulate the blood pressure and cholesterol levels. These are low in sodium, hence, reduce the LDL. Consume half cup of mustard greens, in a day, to lower down the cholesterol level by 15 percent.

 

24. Broccoli

Besides possessing anti-inflammatory and antioxidant properties, broccoli has a variety of nutrients such as calcium, potassium, fiber, magnesium, and vitamin C. The fiber in broccoli combines with the bile acids in the digestive tract and excretes it out from the body. This way, it drops the blood cholesterol level.So, make it a part of your diet by including it in soups and salads.

Note:

  • Don’t overcook it; otherwise, all its important nutrients will fade away.
  • Raw broccoli is less beneficial than steamed one.

 

25. Chocolate

Chocolate is a powerful antioxidant that maintains the HDL cholesterol levels. The cocoa flavanols and plant sterols found in dark non-milk chocolate can reduce the LDL cholesterol by 2-5%. The flavonoids in chocolates prevent blood platelets from sticking together and keep the arteries unclogged. Eat about an ounce of chocolate in a day to boost up the good cholesterol and prevent the bad cholesterol from oxidizing.

Note – Choose a chocolate that has bittersweet taste or dark one. Milk chocolate has no flavonoids.

 

26. Red Wine

Alcohol can lift up the HDL cholesterol level by 5-15 percent. Red wine is advantageous in lowering cholesterol level because of its polyphenol antioxidants. It is recommended that women should drink a 5-ounce glass of wine, in a day, while men can drink up to two glasses. If you don’t prefer to take alcohol, then substitute it with grape juice. It provides equal benefits.

 

27. Barley

It is the most nutritious cereal that helps lower the blood cholesterol and triglyceride levels and normalize the blood sugar levels.  A fiber called beta-glucan, present in barley reduces the cholesterol levels by 4 to 10 percent, depending on its consumption. It is an excellent substitute for wheat. Consume this healthy food in the form of chapattis and noodles.

 

28. Tomatoes 

Tomatoes are an important source of lycopene, an antioxidant that gives tomatoes their red color. Daily consumption of lycopene lowers the level of LDL cholesterol. Simply munch on raw tomatoes or sip tomato juice.

Note – Cooking tomatoes with some oil helps your body to absorb more lycopene.

 

29. Flaxseeds

Flaxseeds have abundant lignans that decrease blood cholesterol, promote a healthy digestive tract, and keeps the heart problems at bay. It is loaded with fiber and omega-3 fatty acids, which checks the production and absorption of cholesterol. Simply take flaxseeds with water to lower the LDL level.

 

30. Spinach

Spinach contains plenty of lutein that prevents the cholesterol from getting attached to the arterial walls and protects arteries from clogging. Vitamin E present in it checks the formation of plaque, hence, reduces the risk of heart stroke.

  • Alternatively, you can consume baby spinach leaves for a small meal. Just microwave them for 3 minutes. Add some Parmesan. Eat it with a whole wheat bread. It is a healthy snack that lowers your cholesterol level.

 

31. Yogurt

Regular consumption of one cup plain yogurt with active cultures can reduce your LDL (bad cholesterol) by 4 percent. Apart from this, it reduces the overall risk of heart ailments by 10 percent

 

32. Beets

Beets are loaded with carotenoids and flavonoids, which checks the build-up of LDL, and raises healthy cholesterol levels in the body. It also contains several essential nutrients – fiber, vitamin C, folate, manganese and potassium that heal various ailments.  Have beetroot juice or combine it with some other fresh fruit juice.

Note:

  • Drinking beet juice in abundance can cause temporary discoloration of the stool and urine.
  • Beets have plenty of oxalates which can crystallize, and cause stone problems.
  • The beetroot juice can stain hands and countertops, so use gloves while preparing it.

Herbal Remedies for Lowering High Cholesterol

 

33. Green Tea

Green tea is full of antioxidant compounds that can lower the cholesterol level as these compounds help the blood protect the LDL cholesterol particles from oxidation. Hence, it prevents the blood clot and relaxes the blood vessels. A single cup of green tea has more antioxidants than any other vegetable or fruit.  So, enjoy at least 3 cups of green tea every day.

 

34. Licorice Root

5 to 15 grams of licorice extract, three times a day, is recommended for lowering the high cholesterol levels. You can sip licorice tea. Boil 150 ml milk/water in a pan, then add 1 teaspoon licorice root. Lower the heat and allow it to brew for 5 minutes. Don’t add sugar/honey, as licorice itself is 50% sweeter than sugar. Filter this solution in a cup.

Note – People with high blood pressure, nerve problems, heart disease, hypokalemia (low potassium), kidney disease, erectile dysfunction, and pregnant women should not consume it.

 

35. Chicory Root

Chicory root is popularly known as an additive for coffee. Being a great source of vitamin C, beta-carotene and antioxidants, this root wondrously balances the cholesterol level and prevents cardiovascular ailments. It regulates the natural metabolism of body’s cholesterol, thereby, checks the high production of LDL cholesterol. It can be used as coffee additive and substitute.

  • Alternatively, chicory leaves and buds can be added to salad and other foodstuffs.

Note – Avoid products with chicory during pregnancy.

 

36. Rhubarb

Rhubarb is a cholesterol-buster herb that speeds up the metabolism and lowers the LDL cholesterol because of its high fiber content. Cook it in a double boiler. Add maple syrup or little honey as sweetener. You can also add cardamom or vanilla. It is better to consume this after a rich fat meal.

Note:

  • Don’t eat the leaves of Rhubarb, as they contain poisonous chemical called oxalic acid.
  • Cooking Rhubarb can increase the antioxidant capacity along with its polyphenol content.
  • Avoid it during pregnancy.

 

37. Artichoke

The leaves of artichoke plant contain a special type of compound, termed as cynarine, which increases the production of bile in the liver that results in rapid elimination of cholesterol from the body, hence, unclog the arterial walls. So, this veggie actually lowers blood cholesterol levels.

 

38. Hawthorn Berry

Hawthorn berry acts as a tonic for heart which nurtures the entire circulatory system, and thus, lowers the cholesterol levels. Its leaves, berries and flowers are used for curing heart problems. You should take it 3 times a day in any form – capsule, powder or tincture.

  • In order to make the tincture, soak 4 ounces of the berries in a pint of brandy for 2 weeks, and then strain.
  • Alternatively, you can have hawthorn tea. For preparing the tea, add 1-2 teaspoons of berries in hot water.

 

39. Margarine

Margarines are enriched with a substance called plant sterols that help lower the levels of LDL (bad cholesterol). Take it on a regular basis, for 3 weeks or more, to reduce the cholesterol level by 10 percent. Since margarines are made from plant oils, they contain zero cholesterol. It can be used in cooking and baking. You can also spread it on your bagel or toast.

Note – It reduces beta-carotene absorption. Hence, compensate this by eating lots of carrots, sweet red peppers, spinach and sweet potatoes.

 

40. Ginger

Ginger is an herb that not only adds flavor to your food, but also decreases the cholesterol levels. You can have ginger tea that prevents sore throats and controls cholesterol as well. Besides this, you can add it to your food while cooking.

These home remedies will check your LDL cholesterol to a great extent, but it is equally important to bring changes in your lifestyle for the best results.

Do’s

  • Eat a ‘heart-healthy diet’ and consume fresh fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Sip a glass of red wine every evening with dinner.
  • Eat small meals in a day.

Don’ts

  • Avoid smoking.
  • Avoid foods containing high saturated fat.
  • Don’t consume butter, hard margarines, lard, fatty and processed meat, dairy fats.

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.

 

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

    By 1 Comment

    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!

    How to Eat a Health Whole Foods, Plant-Based Diet on $50 Per Week

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    Source: onegreenplanet.org

    Having a tight grocery budget is something most all of us can relate to at least at some point or another. We all have our ups and downs when it comes to a food budget, and if you’re ever had to watch every penny, you know it can be tough. Sadly, a whole foods, plant-based diet is still seen as an incredibly hard task to manage. “Healthy eating is too expensive!”

    How many times have we all heard (or said) that?

    Well, the options are now easier than ever and more affordable when it comes to eating a healthy, whole food and completely plant-based diet if you want to give this a shot. If you have $50 per week to designate for groceries, you can easily eat healthy, cheap, and stay full and satisfied at the same time. The USDA reports that of March in 2015, the average food cost for females per week ranged between $47 (low-income) to $57 (moderate income). Mens’ budgets were roughly $20 higher in each group. Many of us buy way more than that each week, and yet find ourselves with food leftover and possibly throwing food out week after week. We’re all human and let cravings, moods, and multiple trips at the store influence our ability to stay on a food budget and eat what we have.

    So, let’s take a look at how eating healthy, plant-based, and budget-friendly can be done.

    Spend $20 on Fresh Produce

    Always keep $20 of your food budget for fresh produce. This will do several things all at once: First, it keeps you accountable for choosing the best foods possible first, it ensures that you have a good amount of fresh food in your diet each week, and it prevents you from spending all your $50 on boatloads of fruit and vegetables you likely won’t be able to eat in a week. If you can choose organic, please do. It’s much healthier for you due to less pesticide exposure, and is very easy to do these days with more stores offering affordable organic foods.

    Here’s a great idea to start with:

    1. One bag of chopped organic kale (or spinach)- $5

    2. One head of broccoli (and/or cauliflower!)- $3

    3. One bag of organic apples (or bananas, etc.) -$5

    4. One bunch of organic celery -$3

    5. Two Avocados or Sweet Potatoes, Onions, etc.- $4

    If you want to designate $5 more dollars to your budget here, choose lettuces like romaine, or a spinach mix instead. Don’t want apples one week? Choose some oranges and bananas instead. And if you’re one of the few people that doesn’t like avocados, buy a different veggie or more fruit instead. If you need to carry a calculator with you, do it! Or, just use your phone and tally up as you go.

    Spend $10-$15 in the Bulk Section

    Now it’s time to head to the bulk bins. Here you’ll want to buy some grains, beans, nuts, and seeds, except … don’t go crazy with amounts. You don’t need a pound of almonds to eat all week long and don’t need a pound of beans either. Or, skip the bulk beans if you don’t like soaking them, and spend a few dollars on some canned options instead. Purchase nuts and seeds in 1 ounce amounts and only choose a few different ones each week. Remember, you can always try a new kind next week.

    Here are some good examples of what you could buy:

    1. $3 worth of whole grain oats

    2. $3 worth of raw almonds

    3. $2 of beans

    4. $2 of whole grain quinoa or rice

    But…Don’t Neglect Some of the Options on the Aisle

    If you prefer, you can also purchase oats and rice in larger bags found in the aisles (or in containers) that are roughly around the same price. Choose this option if you’re fine with eating the same grain all week and save a new grain for next week. Canned beans are also pretty affordable, which makes them a great option if you don’t have time on your hands and don’t want to go through several steps to cook them.

    Check out These Ideas:

    1. Two cans of chickpeas – $4

    2. One bag of lentils- $3

    3. One container of oats- $3

    4. One bag of organic flax seed- $3

    Spend $5-7 on Non-dairy Items

    Pick up a couple of non-dairy milks; you’ll likely need only one, but if you have a child, roommate, sibling, or you just love the stuff, you might need an extra container. Or, buy a container of non-dairy yogurt if you enjoy it. No need to spend too much of your money here, but non-dairy milk is one of those “must-have items” for many of us, even if we eat whole foods otherwise.

    Spend the Rest on Frozen Veggies and Fruits

    Don’t neglect frozen foods when you’re trying to eat healthy and on a budget; they’re actually very healthy for you! Plain frozen greens, berries, and veggies like broccoli are must-haves for budget-savvy individuals watching the pennies. A pound of organic frozen spinach costs around $3 per bag, which would easily last you several servings. A pound of frozen fruit is usually around the same amount and you won’t have to worry about it spoiling before you eat it all. You can use frozen veggies in meals when the fresh veggies run out, and you can use the greens in fruits in your morning smoothies!

    Here are some ideas:

    1. One bag of frozen spinach – $2-$3

    2. One bag of frozen berries- $3-4

    3. One bag of frozen broccoli or mixed veggies – $4

    What About Protein?

    If you’re concerned about protein, you have some options. First, don’t neglect the beans, legumes, and oats which are all great sources, along with other foods high in protein too. Or, if you’d prefer, choose some tofu, tempeh, or even hemp seeds instead of bulk beans, legumes, and nuts. Eat plenty of produce, and some sort of bean, legume, grain, nut/seed daily. A bag of hemp seeds (a complete protein source) is around $8, some smaller bags are less, or if you can swing it, hemp protein is also around $12-$14 per pound, and will easily last you a month per container for smoothies.

     

    Make-Ahead Snacks To Eat Healthy Without Even Trying

    By 2 Comments

    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

    38 DETOX WATERS TO CLEANSE YOUR BODY AND MIND

    By Leave a Comment

    Source: detoxdiy.com

    1. Fat Burning Detox Water

    Drinking the right detox water can help you burn fat by providing your body with the vitamins and minerals it needs to function like a well-oiled machine. Here are three different fat burning detox waters, each one delicious and ready to fuel you up.

    INGREDIENTS
    • 2 apples, core removed, cut in thin slices
    • 2 tsp organic raw honey
    • 4 cinnamon sticks
    • 4 cups pure/tap water
    • Ice cubes, to serve

    2. Morning Lemon Detox Water

    Wake up and immediately start helping your body out with this morning lemon detox water. Lemon water is a great first beverage for your day, helping to hydrate you and providing enzymes to get your digestive system started up. This lemon water recipes is upgraded with a bit of apple cider vinegar and cayenne pepper.

    Mix any of the following:

    • 1 tbsp. Apple Cider Vinegar (it has to be raw, unfiltered, with the mother)
    • Juice from 1 lemon (I like this citrus juicer / squeezer)
    • 1/8 tsp Cayenne Pepper
    • 1-2 tbsp. Honey (raw and local is preferred, if unavailable, this one is great)
    • Water – You can dilute this as strong or as weak as you prefer. I usually add about 1/4 cup water.

    3. Citrus Detox Water

    Citrus fruits can be very detoxing thanks to the alkaline effect they have on the body. This recipes uses both grapefruit and lemon to provide plenty of Vitamin C, and infuse the water with classic citrus flavor. It’s a beverage you can enjoy throughout the year, and will provide you with vitamins and minerals.

    Ingredients:

    • 64 oz. of Water
    • 1 Sliced Grapefruit
    • 2 Sliced Lemons
    • 2 Sliced Cucumbers
    • 1 Handful of Fresh Mint Leaves, torn

    4. Apple Cinnamon Detox Water

    Get the delicious flavor of apples and cinnamon in this easy-to-drink detox water. You’ll also get the benefits come from both apples and cinnamon. Apples have a unique mix of vitamins and minerals, and cinnamon has long been used as a healing spice. They’re using organic apples, a great idea when making detox water so it’s free of chemicals.

    Ingredients

    • 2 organic apples
    • 2 cinnamon sticks (food grade)
    • water
    • ice if you want

    5. Chia Detox Water

    This detox water is not only good for you, it’s also fun to drink which means you’ll drink it more often. Chia seeds are so small that you can swallow them without chewing them up, and get the fiber, protein, and plant-based omega-3s they contain. To make it taste even better there’s lime juice which also adds Vitamin C.

    Ingredients

    •  12oz glass of water
    •  Tablespoon Chia seeds
    •  Juice from 1 lime
    •  1/4 teaspoon agave nectar

    6. Wonder Water

    This water is especially made for dieters, but you can use it to detox as well and it will help you flush your system. It’s loaded up with green apple, cucumber, and mint, so you’re getting antioxidants, vitamins, and minerals in each sip. This is a crisp and refreshing water you can enjoy as often as you’d like.

    Ingredients:

    • 2 litres/quarts filtered water
    • ½ green apple (like Granny Smith)
    • 3 inch (8cm) piece of cucumber
    • small handful mint leaves
    • squeeze of lemon or lime juice (optional)

    7. Orange Mint Coconut Water

    This detox water is sure to hydrate you because it’s made using coconut water. This means it will include enzymes and electrolytes that you just don’t get from regular water. Leave out the club soda and you’ll still get a great water that’s even better at detoxing you.

    Ingredients
    • 1 cup freshly squeezed orange juice
    • 1 cup club soda
    • 1 cup coconut water
    • a few springs of fresh mint
    • a handful of ice cubes

    8. Mango and Lime Infused H2O

    Detox waters are all about infusing the water with the nutrients from fruits and vegetables. In this case they’re using mango and lime for a delicious flavor, but you’ll also get the antioxidants from the mango, and the Vitamin C from the lime.

    Ingredients/supplies

    • 1 ripe small mango sliced.
    • 1 lime sliced into rounds.
    • 1 small bunch of cilantro.
    • 1 pitcher that holds 24-32 ounces of water.
    • Purified water.

    9. Refreshing Detox Water

    You don’t have to feel lightheaded when you’re on a detox, and getting enough water is key. This refreshing detox water will keep you hydrated and clear headed thanks to a combination of oranges, mint, cucumber, and lemon. A cool drink filled with antioxidants and fresh flavor.

    Ingredients
    • 2-3 liters water
    • 2 large oranges, sliced
    • 1 lemon, sliced
    • ½ large cucumber, sliced
    • 1 handful of fresh mint

    10. Super Simple Detox Water

    Don’t be fooled by the simplicity of this detox water, it still does the job. It’s made with ingredients that have been hand-picked thanks to their detoxing qualities. It’s important to note the use of fresh ginger, which will help calm the stomach and improve digestion.

    Ingredients
    • ½ gallon purified water
    • ½ lemon, sliced
    • ½ lime, sliced
    • ½ grapefruit, sliced
    • 1 cup cucumber, sliced
    • 1 tsp ginger, sliced (add more if you like)
    • A small handful of peppermint leaves

    11. Lemon Cucumber Mint Water

    You’ll see mint being used in a lot of detox waters. That’s because of its cooling taste in the mouth, and also the large amount of antioxidants it contains. You’ll see it paired here with cucumber and lemon, two other common detox water ingredients.

    Ingredients:
    • 8 cups water
    • 1 lemon, sliced
    • 1 small cucumber, sliced
    • 1 handful of fresh mint
    • Ice, for serving

    12. Fruit-Infused Waters

    Here you’ll see two different ways to infuse water with the power of fruit. She shows you how to make a strawberry water and a watermelon water. Each of these fruits contain antioxidants and a sweet flavor that encourages you to drink more water on your detox.

    Ingredients:

    • 4-6 strawberries, hulled and quartered
    • 1/2 lemon, sliced
    • Small handful of basil, scrunched
    • Ice and cold filtered water

    13. Blueberry Orange Water

    Blueberries make a natural choice for a detox water thanks to their renowned antioxidant numbers. By letting the berries soak in the water the antioxidants are able to seep out while remaining intact so you can drink them up and absorb them easily.

    Ingredients:

    • pitcher of water
    • 2 oranges
    • handful blueberries

    14. Grapefruit Water

    Grapefruit has long been used as a weight loss aid, but it also works as a detox aid as well. When you let it sit in the water its nutrients become part of the water and its as if you’re eating the grapefruit without actually eating it. It’s full of Vitamin C and can get your metabolism going.

    Ingredients:

    • 1 red grapefruit, sliced
    • 24 oz water

    15. Oatmeal Detox Water

    Dislike eating oatmeal but still want to get its benefits? Try oatmeal detox water, which provides the nutrients from oats without having to sit through a bowl of oatmeal. This is a healing water whose proponents say it can remedy everything from a cold to infections.

    Ingredients:

    • 4 heaping Tbsp. (or more – I use a large handful) oatmeal
    • 4 quarts of water

    16. Raspberry Watermelon Water

    Raspberries and watermelon are two fruits that are tasty to eat all by themselves. But the goal with detox water is to get you drinking more water and making that water even more powerful with fruit. Watermelon contains lycopene, a powerful antioxidant for detoxing, and raspberries are also known for the antioxidant content..

    INGREDIENTS:

    Fruit Infused Water Flavor Ideas

    • raspberry (or strawberry) lemon – any berry paired with lemon ends up with a light lemonade flavor!
    • watermelon mint – super refreshing!
    • tropical (mango pineapple) – this one comes out sweeter than the others, but in a totally good way!
    • citrus cucumber (lemon, lime, orange, cucumber)
    • Other fruits to try: apples, honeydew, cantalope, blueberries, blackberries, peaches
    • Try fresh herbs too! Rosemary, basil, mint

    17. Strawberry Lemonade Probiotic Water

    Your digestive system along with your liver represent your two most important detox systems, and making sure you take in probiotics will help your digestion and improve your detox capabilities, helping to whisk away toxins and prevent them from getting re-absorbed by the body.

    Ingredients:

    • 2 cups purified water
    • 1 cup Good Belly Probiotics
    • 1 cup strawberry, sliced
    • 1 lemon, sliced
    • 1 tablespoon Aloe Vera Juice

    18. Blackberry Mint Water

    Blackberries tend to take a backseat to blueberries, strawberries, and raspberries, but they’re still a great source of antioxidants, and taste great in this detox water. Mint is used for even more antioxidant power, which goes to work in your body fighting free radicals and the damage they cause.

    19. Cinnamon Strawberry Detox Water

    Cinnamon and strawberries may not sound like a popular combination, but it works in this detox water. You get the healing benefits of cinnamon mixed with the antioxidants of strawberries in one water. A lime helps to tie it all together and make it even more cleaning for the body.

    20. Lemon Cayenne Ginger Detox Water

    Cayenne can help your metabolism get going, and lemon will get your digestion in gear. Ginger helps to calm your digestive system, and is also deeply cleansing to the body. Put them all together and you’ve got a great detox water than you can drink anytime throughout the day.

    INGREDIENTS

    • 1 Gallon Water
    • 4 Lemons
    • 2 Inches fresh Ginger
    • 2 Tablespoons Cayenne Pepper

    21. Springtime Strawberry Detox Water

    Spring is a great time to detox, and this springtime strawberry detox water can help just about any detox program. It will help you stay hydrated as the weather starts to warm up, and is loaded with antioxidants from the strawberries as well as their signature flavor.

    Ingredients:

    • 1 gallon of water
    • 1 large lemon thinly sliced
    • 1 small cucumber, thinly sliced
    • 6 medium sized strawberries, hulled and thinly sliced
    • 3 small sprigs of fresh herbs – basil or mint is nice

    22. Pear-fect Detox Water

    Enjoy this pear infused detox water made with two pears and a ton of fresh ginger. Be sure to use fresh ginger because it doesn’t have the same effect if you try using a powder. There are four other detox water recipes on this page, each one designed to help you release toxins.

    Ingredients:

    • 2 Pears
    • 10 slices of fresh ginger (mix pear and ginger first)
    • 3 quarts of water

    23. Sassy Water

    You may have heard of Sassy Water, which is basically a detox water that has been shown to help people lose weight, especially in the tummy area. It’s a simple concoction of lemons, mint, and cucumber, but it’s remarkably effective and owes its success to its detox effect.

    Ingredients:

    • 2 lemons
    • 1/2 cucumber
    • 10-12 mint leaves
    • 3 quarts water

    24. Strawberry Kiwi Detox Water

    Strawberry and kiwi goes together amazingly well, and each of these fruits is cleansing for the body. By soaking them in the water you release not only their flavor, but also their antioxidants and vitamins so you can drink them up in the water and be fully refreshed and recharged.

    Ingredients:

    • 2 kiwis
    • 1/2 lime
    • 1/4 cucumber
    • A sprig of mint

    25. Raspberry Lemon Detox Water

    Raspberry and lemons both have a tart taste, but each one helps the body in a different way. Lemons do so with Vitamin C, which acts as an antioxidant in the body, and raspberries are known for their high antioxidant content. Be sure to use organic raspberries for best results.

    Ingredients:

    • 2 cups organic raspberries
    • 8 cups (64 ounces) spring or filtered water
    • 1 large organic lemon—cut into ½- inch slices
    • 2 dried Medjool dates (optional but adds nice sweetness to the water)
    • 1 drop lemon essential oil-optional
    • 1 gallon clean glass jar with lid

    26. Detox Water 3 Ways

    When starting out with detox water it’s important to have a large list of different recipes so that you can tailor it to what you have on hand, or what you’re in the mood for. Here are three ways you can make fruit infused water that replenishes key nutrients.

    DIGESTIVE AID BEAUTY WATER

    • 8 ounces coconut water kefir or sparkling water
    • 2 tablespoons raw apple cider vinegar
    • 2 inch piece of ginger
    • juice from one lemon

    COOL CALM BEAUTY WATER

    • 20 ounces water
    • 1 cup fresh berries
    • 1 handful fresh mint
    • 2 tablespoons honey or 3 drops stevia (optional)

    WEIGHT LOSS FLUSH BEAUTY WATER

    • 20 ounces water
    • 1/2 grapefruit slices (ruby red is preferred)
    • 2 tablespoons vitamin C powder or camu camu powder
    • 2 tablespoons honey or 3 drops stevia (optional)

    27. Fruit Infused Coconut Water

    Coconut water by itself is a great detox beverage, but for many the taste needs an upgrade. That’s where fruit enters the pictures, and here they’re showing you four different ways you can doctor up that coconut water so you’ll crave it.

    28. Apple Cinnamon Cranberry Water

    The more ingredients you add to your detox water, the more interesting it will taste and the more likely you are to finish the glass. In this recipe they’re using a trio of ingredients including apples, cranberries, and cinnamon. There’s also six more recipes on the same page for variety.

    Ingredients:

    • apple slices
    • frozen cranberries
    • cinnamon sticks
    • whole cloves
    • fresh grated ginger

    29. Mango Ginger Water

    You might sometimes see detox water referred to as spa water. It’s the kind of water they serve in upscale spas, particularly because of the cleansing effect it has on the body. Here they’re using the antioxidants from mango coupled with the soothing power of ginger.

    Ingredients:

    • 1 inch Ginger Root, peeled and sliced
    • 1 cup Frozen Mango- fresh is fine too

    30. Lemon Pomegranate Infused Water

    Pomegranates top the charts in terms of antioxidants, and here they’re making a detox water that will be infused with plenty of nutrients. The lemon helps the flavor of the water and also adds in Vitamin C. Four hours of chilling and the water is ready to go.

    Ingredients:

    • a small handful of pomegranate seeds (about 20)
    • 2 organic lemon slices.

    31. Watermelon Detox Water

    Watermelon is more than just a summertime favorite. It’s made up mostly of water, and contains two key nutrients, lycopene and beta-Carotene. Lycopene is a powerful antioxidant by itself, and the beta-Carotene is converted to Vitamin A in the body and has an antioxidant effect as well.

    Ingredients:

    • 1/2 a small watermelon
    • 1 whole cucumber
    • 2 lemons
    • a big hunk of ginger

    32. Cran Water

    Cranberries are good for more than just a natural remedy for a urinary tract infection. That same healing power can help flush toxins from your kidneys, and makes a great addition to a detox. Here they’re touting its ability to help with bloating, making it a great anytime drink.

    33. Strawberry Mint Water

    Strawberries, blueberries, and mint combine to load up this detox water with antioxidants. Surprisingly enough it’s the mint that adds more antioxidants than the strawberries, and is on part with the blueberries. Lemons add in Vitamin C and digestive enzymes.

    Ingredients:

    • 2 lemons
    • 1/2 cup strawberries
    • 1/4 cup blueberries
    • 10-12 fresh mint leaves
    • 3 quarts water

    34. Lemony Herb Cucumber Water

    Adding lemon to water helps to alkalize the body all by itself, so when you add in more ingredients like cucumber and a trio of herbs like mint, rosemary, and thyme, you’re really stacking the deck in your favor. Each herb contains different types of antioxidants.

    What You Need
    • ½ cucumber
    • 1 lemon
    • 2 sprigs rosemary
    • 1 handful thyme
    • 1 handful mint

    35. Orange and Basil Infused Water

    The orange will add in Vitamin C to support your immune system during a cleanse, or just as a daily re-up of this important water-soluble vitamin. Basil is an antioxidant storehouse. Here you’ll find an assortment of detox water ideas, each with their own benefits.

    Ingredients:

    • Orange & basil
    • Cucumber & mint
    • Lemon & ginger
    • Cucumber & lime
    • Orange, lime & mint

    36. Turmeric Lemon Water

    Turmeric has been used for generations in India as a healing spice. You can get its benefits by adding it to your lemon water and giving the water a totally new dynamic. The biggest benefit you can expect from this water is in the form of its anti-inflammatory ability.

    Ingredients

    • 1/2 of a lemon
    • 1/4 – 1/2 tsp of turmeric
    • warm water
    • a dab of honey (optional)

    37. Pineapple Blueberry Infused Water

    Two delicious fruits are used in this detox water, pineapples and blueberries. Blueberries are known for the high antioxidant content, but pineapple is no slouch in this department either. Let it sit for at least an hour, preferably more to give the nutrients time to leach out of the fruit.

    Ingredients:

    • ½ cup pineapple cut into chunks
    • 1/3 cup frozen blueberries
    • ½ cup ice

    38. Healthy Infused Water

    There are tons of ways you can infuse water and make it a more powerful detoxing agent. Here they show you a number of different recipes, including pineapple and mint and ginger and lime. All are great choices if you’re looking to get more nutrients into your system.

    TRY THESE COMBINATIONS:

    • Ginger and lime — Peel 5-6 strips of fresh ginger and slice up two limes. I like to squeeze the lime juice into the water, let it sit for about 5 minutes, and then take the limes out. This was my favorite combination.
    • Cucumber and basil — Super refreshing. Slice up half a cucumber and then add 5 leaves of basil. Let the cucumber and basil infuse for 20 minutes, then drink up.
    • Pineapple and mint — I used about 1/4 of a chopped pineapple and then a handful of mint leaves. Muddle the mint into the bottom of the pitcher before pouring the water in to ensure the mint oils would be released and their flavor will be added. Should be flavor-ready in 5 minutes.
    • Melon and basil — I chopped up about 1/4 of a canteloupe scooped into balls (and ate the rest!) and 5 leaves of basil. Let sit 15 minutes and enjoy!

     

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