Category Archives: Health & Wellness

Healthy Recipes For Summer Smoothies

Whether you crave smoothies brimming with sweet fruits or fresh greens, you’ve got what it takes to blend a nice smoothie in your own very unique way! Just creating a fusion of your favorite ingredients will do the trick. Read on and learn how to make healthy summer smoothies in just a few seconds.
 
You can power up any summer smoothie with the following healthy ingredients:
 
Protein: almond, peanut, whey powder, or cashew butter
Omega-3 fats: ground flaxseed or chia seeds
Antioxidants: cinnamon, wheat germ, or unsweetened cocoa powder
 
Green Smoothie
 
green_smoothie 

Servings: 2
 
Benefit: The powerful antioxidants of this smoothie will protect your vision.
 
What to blend:
Baby spinach: 1 cup
Cucumber chunks: 1 cup
Avocado (peeled, pitted, and halved): ½
Kiwifruit (peeled, chopped): 1 large
Low-fat yogurt (vanilla-flavored): ½ cup
Fresh tangerine or orange juice; ½ cup
Mint leaves: ¼ cup
 
Coconut Twist
 
coconut_twist 

Servings: 2
 
Benefit: Enriched with magnesium, this smoothie is a healthy source of manganese for your bone health. The addition of coconut water makes it a natural drink for quenching thirst! Its potassium content will always keep you hydrated.
 
What to blend:
Pineapple chunks: 1 cup
Grated carrots: ¾ cup
Coconut water (chilled): ½ cup
Ice cubes: ½ cup
Dried coconut flakes (unsweetened, toasted): 2 tablespoons
Honey: 2 teaspoons
White chia seeds: 2 teaspoons
Turmeric (optional): ½ teaspoon
 
Stone Fruit Smoothie
 
stone_fruit 

Servings: 2
 
Benefit: This is all stone fruit! This smoothie will give you all the nutrition of plum, peach, and nectarine.
 
What to blend:
Plum (in the form of chunks): 1
Nectarine (in the form of chunks): 1
Peach (in the form of chunks): 1
White tea (brewed and chilled): ½ cup
Ice cubes: ½ cup
Fresh lemon juice: 2 tablespoons
Honey: 2-3 tablespoons
Cardamom (optional): 1/8 teaspoon
 
Berry Smoothie
 
berries 

Servings: 2
 
Benefit: This healthy smoothie will fulfill 23% of your daily fiber requirement.
 
What to blend:
Strawberries (chopped): 1 ½ cup
Blueberries: 1 cup
Raspberries: ½ cup
Honey: 2 tablespoons
Fresh lemon juice: 1 teaspoon
Ice cubes: ½ cup
 
Sunrise Smoothie
 
sunrise_smoothie 

Servings: 2
 
Benefit: Ripe mangoes are the best ingredients of this smoothie. Also, the presence of banana and lime are all you need to boost your energy this summer. To get amazing color, puree the first 6 ingredients of this smoothie, and pour it into 2 glasses. After this, top with pureed watermelon.
 
What to blend:
Mango chunks: 1 cup
Banana (chopped): ½
Fresh lemon juice: 1 teaspoon
Fresh ginger (finely grated): ¼ teaspoon
Ice cube: 1
Honey: 2 teaspoon
Watermelon chunks (seedless): 2 cups
 
Healthy Vitamin C Smoothie
 
vitamin_c_smoothie 

Servings: 2
 
Benefit: A true blend of fruits and veggies rich in vitamin C, this healthy smoothie will give you the vitamin C boost that fulfills 186% of your daily nutrition for vitamin C!
 
What to blend:
Chopped kale: 1 cup
Kiwifruits (large-sized, peeled, and chopped): 2
Fresh tangerine or orange juice: ½ cup
Cilantro sprigs: ½ cup
Chopped celery: 1 rib
Ice cubes: ¼ cup

 

 

Whole Eggs Or Egg Whites – Which Are Healthier?

We are in the era of nutrition. The popularity of eggs is awkwardly declining, as scientific studies either praise or lambast the humble egg. Now, a staunch defender of the golden yolk and its benefits have come forward in the form of Liz Wolfe, NTP, author of Eat The Yolks. Egg yolks are not as bad as you think and here’s why they’re a valid choice for nutrition.
 
A Short History Lesson
 
1-Egg-Whites 

Saturated fats, cholesterol, and egg yolks were labelled dangerous when in 1913, Nikolaj Anitschkow demonstrated how feeding rabbits pure cholesterol clogged their arteries and caused heart disease. Since then, however, many question whether there is a true cause-and-effect relationship between cholesterol and heart disease. Wolfe’s defense is, “Rabbits have nothing in common with human bodies… and cholesterol isn’t part of their diet anyway.”

 
The conclusion of Anitschkow’s study led to foods high in fat and cholesterol being seen as Public Health Enemy #1. In the 1950’s, the Seven Countries Study by Ancel Keys set the stage for the fear of saturated fats that exists today. The study claimed that countries whose average diet contained more animal fats had higher risk of heart disease. But there were many criticisms of this study, some of them being the usage of incomplete data to formulate conclusions, or being unable to demonstrate a causal relationship between fats and heart disease. It was also found that countries with the most consumption of fats had higher life expectancy since other causes of deaths were lower.
 
Redemption of the Egg
 
2-Egg-Whites 

Recent studies are painting foods with saturated fats in a different light. In 2010, The American Journal of Clinical Nutrition published a consolidated conclusion based on 21 different studies that “saturated fat was not associated with an increased risk of coronary heart disease, stroke, or coronary vascular disease.”
 
In 2014, Time Magazine announced that fat is good for us, in contrast to a story they published 30 years earlier about the danger of fats. They even advised readers to choose butter over margarine.
 
All of this leaves us searching for the real perpetrator of heart disease. Wolfe believes the criminal is “chronic stress levels, the over-consumption of vegetable oils, and processed carbohydrates.” Put another way, avoid processed foods!
 
The Actual Facts
 
3-Egg-Whites 

If you’ve been among those folks afraid of the yolks, this is the time to turn it all around. Wolfe recommends them because, “They’re a great source of vitamin A, which is good for skin, B vitamins for energy, and choline, which supports brain health, muscles, and is necessary for a healthy pregnancy.” The fat in yolks is an important component for hormone production and vitamin absorption in our body.
 
Looks like it’s the egg yolks time to shine, but don’t go overboard! If youʻre trying to count calories and nutrients, you might want to skip egg yolks. Whenever you are unsure, consult a nutritionist for guidance on how you can best achieve your fitness goals.