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Want to amp up your healthy smoothies this summer? These are the 5 ingredients you need
Five superfoods you should be adding to your smoothies and juices this summer.
Summer is the perfect time to amp up your juice and smoothie routine. With so many different vegetables, fruits, fibers, seeds, roots, and berries out there, it’s practically overwhelming to make a grocery list of the essential ingredients you need to make healthy smoothies. Fortunately, there’s one group of foods that will supercharge your smoothies — superfoods.
Click here to find 5 Superfoods to Add to Your Smoothies Slideshow
On top of the 10 ingredients you should already be juicing (and really, you should be), superfoods are the easiest ingredients to add to your smoothies to boost the nutritional value. They’re packed with vitamins, minerals, antioxidants, and phytochemicals that clear away the icky toxins we consume every day. While some of these foods might be intimidating to most, they can all be found in a health food store, and even some conventional grocery stores. All you need is a blender and some of nature’s best ingredients to get started.
[slideshow: We took advice from Julie Morris, the author of Superfood Smoothies, on the best superfoods to be adding to your smoothies; Morris includes her "super 15" superfoods in the book that have the most undeniable powers of holistic health. Here are some of the superfoods you should be blending up this summer, with awesome recipes from Morris and Superfood Smoothies. (You’ll never look at chocolate and kale again the same.)
5 Anti-Inflammatory Ingredients to Add to Your Smoothie for a Healthy Boost
Anti-inflammatory smoothies do exist! Instead of blending in boatloads of sugar and artificial ingredients, try these smoothies for inflammation that are stoked with ingredients that may help lower your risk for chronic diseases including cancer, heart disease, depression, and more.
True, inflammation sounds painful and potentially dangerous. But before we dive into the topic of smoothies for inflammation-fighting, it’s important to note that not all inflammation is bad. “Inflammation is a necessary process that helps your body defend itself and heal,” explains Jenna A. Werner, R.D., creator of Happy Strong Healthy in West Orange, New Jersey. There are two types of inflammation, chronic and acute. Acute inflammation is redness or swelling from a recent injury. Chronic inflammation is often caused by illness or persistent stress. Acute inflammation is a sign the body is trying to heal itself. On the flipside, chronic inflammation in the body (which can be triggered by many lifestyle habits and foods in the standard American diet) can put you at higher risk for chronic diseases including cancer, heart disease, arthritis, depression, Alzheimer’s, and Parkinson’s disease.
𠇌onsuming certain foods and beverages in excess may create a pro-inflammatory environment. These foods and beverages include: refined carbohydrates, sugar-sweetened beverages, excess alcohol, processed snack foods, sugary desserts, fried foods, trans fats, excessive red and processed meat intake, and refined oils,” summarizes Michelle Hyman, R.D., a registered dietitian at Simple Solutions Weight Loss. 𠇏oods and beverages that help reduce inflammation include non-starchy vegetables, whole fruits without added sugar, plant-based fats, omega-3 fatty fish, spices, and unsweetened teas.”
Rather than drinking anti-inflammatory smoothies and juices all day long, Wener recommends aiming for moderation.
“When it comes to eating to prevent chronic inflammation, ensuring we have a balanced diet that is rich in nutrients (plus the fun foods we can&apost live without) is really important! A balanced diet that includes fruits, vegetables, whole grains, lean proteins, healthy fats, and calcium-rich foods is key, and incorporating consistent movement that you love is also a key factor as well.”
8 Superfoods to add to your smoothie
Smoothies make for a nutritious breakfast, quick post-workout snack or evening dessert. They’re naturally healthy &mdash but you can make them even healthier by adding superfoods without sacrificing taste!
This summer, it’s time to supercharge your health and body by eating right and getting into shape. Smoothies will naturally give you a boost of energy and pack your body with nutrients needed to get through the day. Add in a superfood &mdash and you’ve got yourself an even healthier smoothie certain to provide you with optimal energy. Now, what exactly is a superfood? Simply put, superfoods are foods rich in phytochemicals. Phytochemicals fight disease, strengthen the immune system and contribute to an overall healthier well-being. Let’s take a look at eight foods to add to your smoothie to start living a healthier life.
Next time you make a smoothie, toss in a handful or two of fresh spinach leaves. Spinach contains fiber &mdash to help curb overeating &mdash and is loaded with antioxidants. Huge bonus: You can’t taste it in the smoothie!
Check out these green smoothie recipes >>
Add this superfood to your smoothie before working out. Dates contain the most glucose of any other fruit. Glucose is the body’s primary source of energy and dates ensure you’ll have lasting energy to get you through that tough workout.
Throw in a small scoop of flaxseeds or flaxseed oil for an easy way to get in your necessary omega-3 fatty acids. Omega-3s are good for your heart and cardiovascular system and help support a strong, healthy immune system. Also, this is another superfood you won’t be able to taste!
Matcha green tea powder
Matcha green tea powder is better for you than consuming green tea since you consume the whole leaf. One scoop of powder in your smoothie is the equivalent of drinking multiple glasses of green tea. Drink before your next workout for enhanced energy and optimal focusing abilities.
Coconut oil combines numerous benefits with a smooth and rich taste to deliver a powerful nutritional punch to smoothies. The saturated fats in coconut oil are medium-chain fatty acids which provide a rapid source of energy. Coconut oil could reduce the effects of LDL cholesterol — perhaps better known as “bad” cholesterol — by converting it to a form that is less harmful.
Smoothies are a quick and easy snack or breakfast. They can also be used with lunch and dinner to boost the nutritional value of those meals. Keeping the above seven superfoods on hand gives you an incredible way to whip up smoothies any time of the day or night.
7 EASY SMOOTHIE RECIPES
1. POWER MATCHA MONDAY: We know, Mondays aren't easy. It's not fun to get up at 7:00 after sleeping in during the weekend. But we got your back! Try this Power Matcha Smoothie Bowl for an energizing start to the day. It will give you the energy you need to kick butts! (figuratively, of course! It's not nice to kick people's butts.)
2. MUSCLE POWER TUESDAY: Refuel with this delicious Snickers Protein Shake after breaking a sweat at the gym (good job!). This does not only provide your body with the essential amino acids you need after working out but also tastes like freaking snickers! Does. not. get. better.
3. ENERGY BOMB WEDNESDAY: Happy humpday! It's the middle of the week. 2 more days until the weekend. Try our Berry Energy Smoothie for an instant boost of energy to finish or start that day strong! Ready, steady, gooo!
4. SUPER GREEN THURSDAY: Don't we forget the importance of greens! With this Green Mango Smoothie Bowl you'll get in a ton of them while actually really enjoying the taste thanks to our fruity friends mango and pineapple. Fuel up!
5. CHOCOLATE LOVER FRIDAY: It's FRIYAY! Treat yourself to this delicious Vegan Chocolate Smoothie and satisfy all your cravings for chocolate while also providing your body with essential micro-nutrients. Win win!
6. SKINNY PROTEIN SATURDAY: Time to bring that sweat on again! Use your day off to move your body and refuel with our Post Workout Skinny Protein Smoothie afterwards, which has the best of both – greens and protein! Your body will thank you :)
7. FOREVER BEAUTIFUL SUNDAY: Take it easy on Sunday and pamper yourself with a nice hot bath or shower, a face mask and a delicious antioxidant-rich Shake like this Triple Berry Smoothie. Give your body a break and relax a little, you earned it!
It’s very easy to include too many ingredients in a smoothie.
Because they’re liquid, smoothies are also easy to drink, so it’s a good idea to keep an eye on the calorie and sugar content.
A high-quality protein powder without any added sugar is a must for creating healthy, muscle-building smoothies that don't wreck your gut biome.
All in all, smoothies are a fantastic way to add healthy calories to any diet plan.
They can be made in minutes and taken anywhere you can have a drink.
Just make sure you don’t make them too delicious!
Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project
Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.
After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.
5 Superfood CBD Smoothie Recipes
1. Green Super Antioxidant CBD Smoothie
Place kale, spinach, banana, almonds, cashews, coconut milk and almond milk in blender and blend until smooth. Add cinnamon, cacao and CBD and blend 10-15 more seconds.
2. Banana Oatmeal Superfood CBD Smoothie
- ¼ cup rolled oats
- ½ cup plain Greek yogurt
- 1 banana
- 1 teaspoon honey or CBD-infused honey
- ¼ teaspoon cinnamon
- 15mg+ CBD oil tincture or CBD isolate powder
Place banana, rolled oats, Greek yogurt and almond milk in blender and blend until smooth. Add honey, cinnamon and CBD and blend for 10-15 addition seconds or until fully incorporated.
3. Tropical Superfood CBD Smoothie
- 2 cups spinach or kale
- ½ frozen banana
- ¼ cup frozen pineapple chunks
- ¼ cup frozen mango chunks
- ¼ cup frozen or fresh papaya
- ¼ cup plain Greek yogurt
- ¼ cup coconut milk
- 1-3 tablespoons honey or CBD-infused honey
- 15mg+ CBD oil tincture or CBD isolate powder
Add banana, pineapple, mango, papaya, greens, yogurt and coconut milk to blender and blend until smooth. Add honey and CBD and blend for an additional 10-15 seconds.
4. Chocolate Beet and Berry CBD Smoothie
- 1 frozen banana
- ½ cup raw beets, peeled and chopped
- ½ cup strawberries
- ½ cup blueberries
- ½ cup coconut water
- ½ cup coconut milk (may sub 1 cup coconut milk and omit coconut water)
- 1-3 teaspoons cacao
- 1-3 teaspoons honey or CBD-infused honey
- 15mg+ CBD oil tincture or CBD isolate powder
Add banana, beets, berries, coconut water and/or coconut milk to blender and blend well until smooth. Add cacao, honey and CBD and blend for an additional 10-15 seconds until all ingredients are fully incorporated.
5. Super Berry Superfood CBD Smoothie
Add banana, berries, avocado, Greek yogurt and almond milk to blender and blend well until smooth. Add honey or maple syrup, chia or hemp seeds, and CBD for an additional 10-15 seconds.
5 Smoothies to Kick-Start Your Day and Pitfalls to Avoid
With all the super ingredients you can add to your morning smoothie, it can get overwhelming. Here are 5 smoothies that are the perfect balance of delicious and healthy.
Although tossing healthy ingredients into a blender can make a fabulous go-to breakfast, there are common mistakes folks make that can sabotage their morning shake.
— Fight the urge to add every healthful ingredient into your smoothie. First, it may not come out as tasty as you’d like. Second, it may cause calorie overload. Instead, divide and conquer. Choose one or two superfoods to toss in your morning smoothie each morning.
— Large glasses lead to larger portions than you might realize. Instead, use no larger than 12-ounce glasses for your morning drink.
— Fruit adds many antioxidants along with vitamins and minerals. But there are several other food groups you should be tackling in the morning. Balance the fruit in your smoothie by adding a source of protein like peanut butter, low-fat or nonfat milk or a healthy fat like avocado.
— Too much fruit juice, maple syrup, agave, or even honey can quickly spike the added sugar and calories. Add sweetness with fruit like banana, mango, or dates. If you choose to go the added sugar route, then aim for about two teaspoons per serving.
Super Smoothies To Try
With all the super ingredients you can add to your morning smoothie, it can get overwhelming. Here are five smoothies that are the perfect balance of delicious and healthy.
4. Recipe: Reese Witherspoon's green smoothie
A gifted actor (are you also waiting for Legally Blonde 3?), a producer, founder of her own book club—she really has literally done it all. Recently, Reese Witherspoon went on her Instagram to reveal the secret recipe of her green smoothie that gives her her glow. Fun fact: This recipe was passed onto her by Scandal star, Kerry Washington and they both swear by it.
1 whole apple (core removed)
1 whole pear (core removed)
1 whole lemon (rind removed)
Roughly chop the romaine and add it to your blender with the spinach, coconut water banana, apple pear, lemon and the other optional ingredients if using.
Once that's all blended, divide evenly into two large glasses or water bottles and drink up.