Diet

How to Make Fruit Smoothies?

admin — Fri, 04 Jan 2013 10:17:37 +0000

Overview

Fruit smoothies are easy and quick ways to include more fruit in your diet. But not everyone knows the art of making them nutritiously such that its nutrients are retained. To learn to make it properly, read the complete article and follow accordingly.

How to Make Fruit Smoothies? – The Making of Fruit Smoothies!

These popular drinks pack a healthy punch of nutrients. They are high in vitamins, fiber, antioxidants and minerals as well as low in fat. Though there are plethora of methods to make a fruit smoothie, with varying textures and tastes, the simple way of making a smoothie using a few ingredients, is given below.

How to Make Fruit Smoothies? – The Ingredients!

1. Chopped fruit – You can choose to make it with one fruit type or several. Some good choices are berries such as the strawberries, blackberries, blueberries and raspberries. They are very nutritious as they contain antioxidants, fiber, omega-3 fatty acids, minerals such as copper, manganese and potassium, and vitamins such as the B, C, and K.

2. Thickener – You can make use of some crushed ice or frozen fruits to act as a thickener for your smoothie. One another option to utilize as a thickener is a low-fat yogurt, which is a rich source of calcium as well as amino acids.

3. Liquid - You have the option of using plain water or freshly derived fruit juices such as cranberry, grape, pineapple or orange. They are not only a good source of nutrients but also add to your daily serving of fruits. Some other liquid options that can be utilized are skim milk, low-fat milk, or even soy milk.

4. Flavor Enhancer – Though this ingredient is optional, it can be made as a nutritional product if in case one is using cinnamon. Cinnamon is a flavor enhancer that benefits your health in many ways. It controls blood sugar, improves colon health, and protects against heart diseases. If you want to try out some non-nutritional enhancers then the options are almond or vanilla extracts.

The Ingredient’s Measurements for a Smoothie

* 1 part liquid
* 1 part fruits
* 2 parts base

To make juices, use the measurements of ingredients as given above. These measurements are given as a standard for making a smoothie, but one can take more or less depending upon your desired consistency for the drink. For a thinner consistency, use more water or juices whereas for a thicker consistency use more fruits.

How to Make Fruit Smoothies? – The Method!

Put all the ingredients (fruit/s, liquid, thickener, and flavor enhancer) in a blender and then blend them till they are smooth. Once done, pour the result in a glass.

How to Make Fruit Smoothies? – The Tip!
You can increase the nutritional value of fruit smoothies by adding some supplements such as whey or soy protein powder, wheat germ, vitamin C powder, and flaxseed powder.

What Do’s and Don’ts To Follow While Making Vegan Smoothies?

admin — Fri, 14 Dec 2012 01:24:58 +0000

Overview

When it comes to making smoothies, there are some do’s and don’ts that you must follow. Whether you are making fruit or vegan smoothies, it is important to remember that ingredients count. You will get your output based on your inputs. So it is always important to make sure your ingredients are right so that you derive a good smoothie. This article aims to list some things you need to follow while making vegan smoothies.

Do’s and Don’ts to Follow for Preparing Vegan Smoothies

To Do

1– Add fresh garden herbs and non-cruciferous veggies such as cucumbers, celery, basil, romaine lettuce, sprouts, cilantro, green beans, zucchini and yellow squash. These herbs and veggies are loaded with minerals and vitamins. They provide a delicious flavor to the preparation. Basically, you must prepare a mineral-rich smoothie that is more alkaline. This can be attained by putting in fiber and mineral-rich veggies and blending them.

2– Know the difference between contracting and expansive foods. As vegetables are slightly expansive in nature, a dash of low sodium, wheat-free Tamara or a pinch of Celtic sea salt can be added to create more balance. One scoop of Vitality SuperGreen’s can be added to alkalize the smoothies. It is a very great addition because it is nutrient-dense. It contains fermented green vegetables, fermented algae, and cereal grasses.

3– Add organic forms of fat, such as unrefined hempseed oil, avocadoes, flaxseed oil, evening primrose oil, cod liver oil, coconut oil or melted ghee. These healthy additions provide flavor and body to the smoothie. Also, oils or fats keep the body satisfied for a longer time. This is one important tip to follow while making vegan smoothies.

4– Add small amounts of sea vegetables, such as Irish Moss or wakame. Even a small amount goes a long way in providing extra proteins and minerals, including iodine. This will let you start your day with energy and brain power.

5– To give your vegan smoothie a probiotic punch, add 2 to 4 oz. of the energizing Innergy-Biotic. It will heal your digestion and will also multiply the nutrients in the vegan smoothie by hundreds of times. Not just that, it will add a balancing sour flavor, just like lemon juice.

6– Make use of fermented foods in your smoothies. The addition of microflora helps to create an inner ecosystem in your intestines, the powerful center of your body. Adding a spoonful of cultured veggies has many benefits.

7– Include a small amount of soaked seeds and/or nuts. You can even try adding one spoon of any seed or nut butter. This will give a nice consistency, texture, as well as flavor to the preparation.

Not To Do

1– Never combine many veggies and fruits for one single smoothie. Also remember not to combine bottle gourd with other veggies. It will be poisoning. However, having said that, a sour Granny Smith apple can be combined with other sour fruits, such as limes, lemons, cranberry, noni, pomegranate and acai.This is one tip that you must not do while making vegan smoothies.

2– Never use raw cruciferous veggies, such as kale, collards, cauliflower, broccoli, arugula, and Brussels Sprouts. They have thyroid-suppressing properties. Thus, they must always be eaten fermented or cooked with other veggies.

3– Never use carrots, beets or other root veggies as they become even sweeter after juicing or blending into smoothies. If you still want to add them, you can add them in very small amounts after making sure that they are well-balanced with alkaline-forming veggies mentioned above.

Wrap Up

Now that you know what do’s and don’ts to follow while preparing vegan smoothies, you can head to the kitchen and make one for yourself. Remember that the best time to have them is in the mornings because the body requires alkaline, and liquids when we wake up acidic and dehydrated.

Abs Diet: What Foods You Can Eat In Abs Diet?

admin — Sat, 08 Dec 2012 06:30:58 +0000

The Abs Diet was first formulated by David Zinczenko, the editor of the famous ‘Men’s Health’ magazine. This book was written aimed at men’s fitness but it can be applicable to anyone.

According to David Zinczenko, gaining one pound of muscles can burn 50 extra calories. Thus, 10 pounds of lean muscles gained can burn 500 calories, that is more than enough to shed 1 pound of your calories per week.

Foods To Eat In Abs Diet:
The Abs Diet consist of seven day meal-plan, composed of 12 power-foods. One meal is designated specially as a cheat meal per week, where you can consume what ever you want. David Zinczenko’s book recommends to stay away from foods like processed or refined carbs, fatty meals and high-sugar foods.
The 12 Power-Foods:

Beans and other legumes
Almonds and other nuts with skins
Spinach and green vegetables
Dairy products that are low fat milk or fat free, cheese, yogurt and cottage cheese
Unsweetened instant oatmeal without flavor
Eggs
Any lean meats like turkey, lean steak, fish and chicken
All natural and sugar free peanut butter
Olive oil
Extra protein powder
Whole grain cereals and breads
Raspberries and other berries

This diet simply follows the basic guide of good nutrition and exercise. It provides good practical nutritional advice and if you maintain this diet properly you can shed your extra pounds and even improve your overall health.

Diet Methods for Weight Loss

devika — Thu, 06 Dec 2012 10:04:14 +0000

Diet Methods for Weight Loss [see the SlideDeck]

Best Fruits to Eat While Dieting

devika — Thu, 06 Dec 2012 09:51:47 +0000

Best Fruits to Eat While Dieting [see the SlideDeck]

Diet Rich in Vitamin A

admin — Fri, 23 Nov 2012 01:48:02 +0000

Overview

Diet rich in Vitamin A has positive impact on our growth and enhancing our immunity. That is why it has been called the “miracle vitamin”. This nutrient has many health benefits: it protects us against cancer and other disease, improves our vision, promotes formation of strong bones, and improves skin condition. Also this vitamin guards us against bacterial, parasitic infections, stroke and heart disease. As you can see this nutrient is extremely important for our health. This is why you have to provide it to your body – you have to think about diet rich in vitamin A. Read this article and find out if you don’t have to change your food habits.

Recommended Dietary Allowance

It all depends on gender and your age. RDA depends on your age and sex. Below you can see what proper dosage of vitamin A is.
Children under 3 – 600 micrograms (2,000 IU) per day.

Children 4-8 years – 900 micrograms (3,000 IU).
Children 9-14 years – 1,700 micrograms (5,666 IU).
Teenagers 14-18 years – 2,800 micrograms (9,333 IU).
Adults after 19 – 3,000 micrograms (10,000 IU).
Lactating or pregnant women under 18 – 2,800 micrograms (9,333 IU).
Lactating or pregnant women after 19 – 3,000 micrograms (10,000 IU).

You should eat as many foods high in vitamin A as you can. However, intake 3,000 micrograms is bordering too high. If you think that your food does not contain enough of vitamin A, you can always choose some supplements. Thanks to multivitamins you will get recommended amount you need.

Foods Rich in Vitamin A

Sweet Potatoes
Sweet potatoes are packed wit vitamin A. They will give you 19218 IU of this vitamin (384% RDA) per 100 gram serving. Medium size sweet potato contains 21909 IU (438% RDA).
Butternut Squash
Dark orange squash has wonderful sweet and nutty flavor. 100 grams of baked butternut squash will provide you 11155 IU of vitamin A (223% RDA).
Cayenne, Red Pepper, Chili Powder and Paprika
A tablespoon of paprika will give you 3691 IU of this vitamin (74% RDA). Other red peppr powders have quite similar amount.
Liver
The liver of any animals is full of minerals and vitamins and is best prepared fried or steamed with herbs and onions. The liver of most animals provide 1000%+ RDA of vitamin A. The best option is to choose turkey liver – it contains 75333 IU of this vitamin (1507% RDA) per 100 gram serving.
Lettuce
You should know that dark colorful lettuces are the most packed type of lettuce. This is why you should focus on red and green leaf lettuces.
Carrots
A medium sized carrot contains 2069 IU (41% RDA) of vitamin A. 100 grams of raw carrots will give you 16706 IU (334% RDA). Carrots are really great as a snack or cooked.
Cantaloupe
Cantaloupe just like other orange melons is an excellent source of vitamin A. 100 gram of cantaloupe contains 3382 IU of this vitamin (68% RDA). It means that you can find 2334 IU (47% RDA) in a medium sized wedge.
Dried Herbs
It does not matter what you prepare – try to add a pinch of dried herb as often as possible. Dried parsley, dried basil, dill, oregano and dried marjoram are highly packed in vitamin A (138% to 204% RDA per 100 gram serving).
Dried apricots
100 grams of dried apricots will give you 3604 IU (72% RDA) of vitamin A.
Dark Leafy Greens
Dark leafy greens are not only full of vitamin A but also contain a lot of calcium. Add kale, mustard greens, turnip greens, dandelion greens, collard and spinach to your diet immediately.

Food Preparation

It is important to know how properly prepare foods to retain vitamin A. You can loose it during cooking, preparation or storage. This is why you should:

Keep vegetables (winter squash and sweet potatoes are exceptions) and fruits refrigerated and covered during storage.
Serve vegetables and fruits raw whenever possible.
Bake or boil meats instead of frying and steam vegetables.

Wrap Up

Vegetables and fruits are the key to provide recommended amount of vitamin A. Remember that this nutrient is really important to keep your body in good condition. Of course you have to remember about proper dosage. Vitamin A has several benefits – eat foods rich in it and discover all these profits!

Top 5 Skinny Cocktails

admin — Tue, 20 Nov 2012 10:52:47 +0000

Top 5 Skinny Cocktails [see the SlideDeck]

What Diet to Follow for Flat Abs?

admin — Fri, 09 Nov 2012 11:35:09 +0000

Overview

To reduce belly fat and achieve flat abs, a strict diet and exercise regimen is necessary. Calorie-restricted diets will help you eliminate excess body fat in your abdominal area to help flatten your abs.

Calorie Requirements

If you’re overweight or obese, you can help reduce fat in your abs by consuming a diet consisting of between 1,200 and 1,600 calories per day, as recommended the U.S. Department of Health and Human Services. You can reduce your overall calorie intake by reducing your intake of high-fat meats, butter, desserts, added sugars, and refined carbs such as white bread, regular pasta and white rice. The USDA Dietary Guidelines for Americans 2010 provides free, healthy 1,200-calorie and 1,600-calorie meal plans.

Fat Recommendations

Fat provides nine calories per gram, while carbohydrates and protein each contain 4 calories per gram. Keeping your dietary fat intake in check can help control your overall calorie intake. The Institute of Medicine recommends adults consume between 20 and 35 percent of their daily calories from fats. This is equivalent to about 44 to 78 grams of fat per day for a 2,000-calorie diet.

Super Foods to Help Get Rid of Belly Fat

1. Whole Grains

Replacing refined grains with whole grains can help you feel full for a longer period of time, which is helpful for calorie reduction and fat loss. Whole grains are low in fat, high in fiber and are often fortified with essential vitamins and minerals. Examples of whole grains include whole-wheat or whole-grain bread, high-fiber cereals, oatmeal, whole-wheat pasta and brown rice.

2. Flaxseeds

Flaxseeds are high in essential omega-3 fatty acids and can help increase satiety after meals, which may cause you to eat fewer calories. Consuming omega-3 fatty acids on a regular basis may also help protect your heart and reduce your risk for heart disease.

3. Nuts
Nuts such as almonds and cashews are rich protein and fiber, and can help you feel full and satisfied for long periods of time. In fact, a 2009 study published in the “American Journal of Clinical Nutrition” reports that nuts are helpful for weight management because they help you feel full and may increase your resting energy expenditure.

4. Broccoli
Due it its high fiber content, low calorie content and low glycemic index, consuming broccoli on a regular basis is a great way to help burn excess body fat and achieve flat abs. Low-glycemic index foods cause a lower peak in blood sugar, which can help you feel full for a longer period of time.

5. Eggs
Eggs are a good source of protein and vitamin B12. Consuming egg whites or egg beaters instead of whole eggs can help you reduce dietary fat and calories. The Institute of Medicine recommends adult women consume at least 46 grams of protein per day, and adult men consume at least 56 grams of protein on a daily basis.

Increasing your protein intake and reducing your carb consumption may help you lose excess weight and body fat. The Academy of Nutrition and Dietetics reports that low-carb diets generally result in greater fat loss compared with other reduced-calorie diets during the first six months.

6. Low-fat Dairy Products

Low-fat and fat-free dairy products, such as low-fat milk, yogurt, cottage cheese and reduced-fat cheeses, are also excellent sources of protein. Low-fat dairy products are also generally low in calories and rich in calcium.

7. Blueberries
Blueberries are rich in antioxidants and fiber, and have a fairly low glycemic index compared with other fruits. Best of all, 1 cup of blueberries only contains about 85 calories, and can help keep you feeling full and satisfied.

8. Grilled Salmon
Grilled salmon is rich in omega-3 fatty acids, high in protein and is carb-free. Consuming salmon on a regular basis can help meet your protein requirements, reduce your total calorie intake and can help keep your blood sugar levels under control.

9. Spinach
Spinach can help you burn belly fat because it’s low in calories and carbs, and high in fiber. Spinach is also a great source of vitamin A, iron, folate, potassium and vitamin K.