Smoothie Recipes To Reduce Fat

Trying to lose weight can leave you feeling deprived, and lead to bingeing on the sweet foods you’re depriving yourself of. In addition, restricting your food intake also reduces your intake of the necessary vitamins, minerals, and essential fatty acids your body needs to function properly. Long-term deprivation can lead to a cycle of strict calorie restriction and weight loss, followed by bingeing and weight gain, which leads to yet another desperate attempt to lose weight, followed by even more bingeing, and on and on.

In addition, the more restrictive the diet, the more likely it will lead to at least low-level nutrient deficiencies. These cause the body to crave foods that contain the necessary vitamins and minerals, which reinforces the binge, diet, binge cycle.

Adding smoothies to your diet can help to break this cycle by providing the necessary nourishment in a concentrated form, without increasing calorie consumption. This helps to reduce the feeling of deprivation, as well as eliminating cravings caused by vitamin and mineral deficiencies; and makes it easier to stick to the diet.

Most of the ingredients in smoothies are permitted in the majority of diets, since the main ingredients include yogurt and fresh fruits (and vegetables.) In addition, their nutritional value can easily be boosted by adding fiber-rich ground flaxseeds and tree nuts, protein powder, crushed chewable vitamin tablets, wheatgrass or algae powder, or the contents of vitamin E or evening primrose oil capsules; without adding large numbers of calories. A nutrient-rich, high-fiber smoothie can be substituted for a meal or snack, or used as a dessert to prevent the feelings of deprivation that can lead to bingeing.

Sidenote: A blender will of course be required to make these smoothie recipes. I personally recommend this KitchenAid 5 Speed Blender. It’s not too expensive, but does the job very well.

Chocolate Dessert Smoothie Recipe

makes a single serving

• 6 oz. low-calorie vanilla yogurt
• 1 C. frozen raspberries or strawberries
• 1/4 C. skim milk (or almond milk)
• 1/4 C. chocolate chips

Combine all ingredients in a blender and mix well. This comes out very thick, similar to soft ice cream, and may require a spoon.

Virgin Mary Antioxidant Smoothie Recipe

makes one “meal-sized” serving

• 2 C. chopped tomatoes
• 1/2 C. grated carrots
• 1/4 C. chopped celery
• 1/2 C. tomato juice
• 1/4 C. apple juice (or substitute green tea plus 1 Tbsp. rice syrup for an extra antioxidant boost)
• 2 C. ice
• Tabasco sauce

Mix all ingredients except Tabasco in a blender until smooth. Add Tabasco to taste, and serve with a celery stick.

High-Fiber Peach Smoothie Recipe

makes a single serving

• 1 C. frozen chopped peaches
• 1 C. almond milk
• 1 Tbsp. ground flaxseed

Mix all ingredients in a blender until smooth.

BerryBlast Smoothie Recipe

makes one serving

• 1 C. frozen mixed berries (or you can substitute with a single kind of berry)
• 1 C. almond milk
• 6 oz. container of low-calorie vanilla yogurt
• 1 Tbsp. ground flaxseed or flaxseed oil

Mix all ingredients in a blender until smooth.

Very Veggie Smoothie Recipe

makes one “meal-sized” serving

• Four broccoli florets
• One large carrot, grated
• a double handful of spinach leaves
• one finely chopped apple
• one large orange, peeled and sectioned
• enough orange juice to allow the vegetables and fruit to circulate in the blender

Note: If raw broccoli causes digestive issues, you can lightly steam it, just until it changes color.

Mix all ingredients in a blender, starting with about 1/4 C. of orange juice and adding more if needed. Blend until smooth and “creamy.”

Creamy Carrot Smoothie Recipe

makes one serving

• 2 baby carrots, chopped
• 6 oz. fresh carrot juice
• 1 C. low-calorie vanilla yogurt
• 1/4 peeled fresh lime
• 4 to 5 ice cubes
• optional: 2 fresh thyme leaves

Mix all ingredients in a blender until smooth.

Splendid Spinach Smoothie Recipe

makes one serving

• 1 C. fresh spinach leaves
• 1/2 Tbsp. wheatgrass powder
• a frozen banana
• 1/2 C. vanilla flavored almond milk
• 1 tsp. vanilla
• 1 stevia leaf or 1 Tbsp. raw sugar
• 1/4 tsp cinnamon

Mix all ingredients in a blender.

With a few basic ingredients on hand, you can always be ready to create your own smoothie recipes using your favorite fruits and veggies, and throwing in a small amount of things you don’t like will provide you with the nutrients you need without having to TASTE something you hate.

Feel free to experiment with different ingredients and additions, substitutions with similar flavors, etc. Some of the oddest combinations can actually taste GOOD (try broccoli with blueberries,) and combinations that seem like they would work well might not.

Basic ingredients:

• Yogurt
  Possible substitutions:
  • silken tofu with a bit of liquid
  • Kefir
  • soy, almond or coconut milk based yogurts and kefir
• A selection of frozen fruits and vegetables
• Liquids, such as:
  • milk or milk substitutes
  • fruit juices
  • unsweetened teas

Last, but not least, have fun with it. You may not like every combination you try (as a matter of fact, you probably won’t,) but most of them will at least be drinkable, and even the ones that don’t taste wonderful will be good for you.

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Best Morning Exercises

The morning is truly the best time to work out — all that energy, for the whole rest of the day! But which are Morning Exercises to get you going, and which will only wear you out, or worse, bore you? I have some ideas! Here are my picks for the 9 best morning exercises. Enjoy!

1. GO FOR A RUN (OR A JOG)

There’s nothing quite like a run or a jog in the morning. If I get up early enough in the winter, the stars are still out, and the world is hushed and still. It’s gorgeous, and invigorating… and so much nicer to do in the morning than at night…

2. HIT THE GYM

Most gyms open at the crack of dawn, so why not sneak in a workout as your morning exercise? You can even shower before you jet off to work, and you might even meet a handsome fellow gym rat…

3. SWIM!

My auntie swears by swimming as the best morning exercise. She says it’s just as joy-inducing as a run or a jog, only better for people who can’t do the impact on their joints.

4. BIKE TO WORK (OR SCHOOL)

If you have time,and the inclination, and a helmet, perhaps biking to work or school is a good morning exercise for you. It’s excellent cardio, good for your legs and core, and who doesn’t love bike shorts?

5. DO A DVD

Two words: P90X. Okay, that’s only one word. But girl, I’m telling you: that hour-or-so in the morning is all you’ll need to keep you motivated all day long. Secretly, I think Ton Horton is trying to kill me with these DVDs, but I’ve never felt better.

6. STRETCH WITH YOGA

Ah, here’s something a little more “low-impact,” unless you’re doing the P90X yoga video. But honestly, can there be anything more peaceful, centering, and feel-good than yoga in the morning?

7. TAKE A CLASS!

Some gyms offer classes strictly at night, but some are getting wise to the morning exercise trend, and are starting to offer Zumba and yoga and more in the morning, too.

8. WALK THE DOG

This doesn’t sound like a morning exercise until you’ve pulled (or been pulled by) my yellow lab mix around the block a time or two. Trust me, by the time you get back home for your shower, and to get on with your day, you’ll be well-exercised.

9. INDOORS (TREADMILL/ELLIPTICAL)

Weather isn’t always permissive of a morning workout, so keep an elliptical or treadmill workout on standby just in case. An hour on either one, including the warm-up and cool-down, is a fantastic way to start your day!

With so many marvelous morning exercises to try, there’s no reason to get to the end of the day without a workout! Which of these morning exercises do you like best, and why? Or is there another exercise you’ve worked into your morning routine that you love, and would share?

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Juices For Healthy Weight Loss

Juicing has many health benefits, and one of the biggest is as a weight-loss aid. Juicing adds a burst of nutrient-rich energy and health-promoting enzymes, while adding very few calories and almost no fat to the diet. It can be used to “jump-start” your diet with a juice fast, or used as a meal replacement; as well as being used as a part of individual meals.

Juicing is also an easy, delicious way to add fruits and vegetables you don’t care for to your diet. Adding a vegetable or fruit you would normally refuse to eat to a juice blend full of things you DO like will provide the nutrients you may be missing out on, while the flavors of the other ingredients cover the taste. The greater the variety of foods you include in your diet, the better you’ll feel, and the less likely you’ll be to have cravings or “backslide.”

When choosing ingredients when juicing for weight loss, look for a full range of colors, and use more vegetables than fruits to keep the calorie counts lower. Fruits are necessary, for both flavor and vitamins, but they tend to be higher in sugars, so a little goes a long way. In addition, using the freshest ingredients possible will provide more vitamins and minerals, and fresher fruits and vegetables contain more moisture as well, so they’ll provide more juice than something that’s been sitting in the refrigerator for a while.

Some excellent fruit choices for blends are:

• apples
• oranges
• peaches
• pears
• plums
• lemon
• lime
• pineapple
• mangos
• passionfruit
• cherries and berries

Vegetables that work well include:

• spinach – rich in vitamins and minerals, spinach will help mellow out stronger flavors and bind them together
• broccoli and brussel sprouts – not popular vegetables, but highly nutritious, juicing is an easy way to slip broccoli and brussel sprouts into the diet
• bell peppers in every color – bell peppers contain more Vitamin C than citrus fruits, and are also rich in antioxidants
• beets and beet greens – very strongly flavored, beets should only be used in blends, not used as pure beet juice
• turnips and turnip greens
• Kale, collards, and mustard greens – dark leafy greens are a good source of calcium and iron
• carrots (and tops) – carrots contain many vitamins and minerals, are rich in beta carotene, and full of antioxidants. Although most of us automatically chop off the green tops, they also make an excellent addition to your juice
• celery – celery is an excellent source of magnesium, and is a mild diuretic. To avoid clogging the juicer with the long fibrous strings, cut it into short sections for juicing
• cabbage – cabbage juice oxidizes quickly, beginning to lose vitamins and minerals as soon as it’s juiced, so it should be added last, and the juice should be used immediately
• asparagus – rich in asparagine, an amino acid that is destroyed by cooking, asparagus is also a mild diuretic
• fennel – similar in nutritional content to celery, fennel adds a sweet, licorice flavor to blends and helps to sweeten the breath
• parsley – provides high levels of chlorophyll, as well as reducing the strong odor and flavor of garlic. Parsley should be juiced with other vegetables, since the dense pulp can clog the juicer by itself.
• cucumbers – cucumbers are high in potassium and other minerals, and are an excellent addition to a juice blend
• lettuces like romaine or leaf lettuce (iceberg lettuce is very low in nutrients, and should be avoided.)
• garlic – with more health benefits than can be listed here, a clove of garlic is an excellent addition to your juice
• onions – with multiple health benefits similar to garlic, adding a slice of onion or a whole green onion is a wonderful way to perk up the flavor of juice blends.
• ginger – strongly flavored, with anti-inflammatory and pain relieving properties, ginger will add a bit of spice and heat to juice blends. Start with small pieces until you’ve determined how much works for you.
• hot peppers – capsaicin (the component of peppers that makes them hot) has been shown to have many health benefits, and juicing is a way to get capsaicin into your diet even if you don’t like hot foods. In small amounts, (remove the seeds for less spiciness) you can add the benefits of capsaicin without adding too much “heat.”

For even more flavor and health benefits, you can toss in a few leaves of your favorite fresh herbs, but these have strong flavors, so start with small amounts and build up slowly if you like it. Good choices include:

• any of the sage varieties
• rosemary
• basil
• thyme
• lemongrass
• lemon balm

Juicing is a great way to get essential vitamins and nutrients into your diet and to help your body work at its optimum to speed up fat burning and accelerate your weight loss.

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Fun Exercises to Adopt in 2012

Exercise Routines should be fun, interesting, challenging – they should help you do more than just lose weight so if you’re feeling bored or that blissful feeling you used to get after your exercise routine is gone, maybe it’s time for a change. And here are a fewexercise routines that just might make exercising fun again:

1. ZUMBA

This fun, dynamic exercise routine will help you burn a serious amount of calories and tone your body while doing something most people enjoy the most – dancing! Zumba is actually a very specific and, according to the ones who have tried it, very effective mix of aerobics and Latin dances which lets you have the best of both worlds. So enrol in the Zumba class and allow yourself to have lots and lots of fun!

2. BELLY DANCING

Speaking about fun exercise routines – how about exercising your body and your feminine, sensual side at the same time? Learn to shake your hips like Shakira, become more flexible than ever and lose up to 300 calories per hour – and all that by simply belly dancing! Now, doesn’t that sound great? It sure does!

3. AQUA AEROBICS

Some people like to break a sweat, some don’t – some people like to get really tired, some, again, don’t. Well, in case you’re one of those folks who simply don’t like sweaty, tiring activities, you’ll definitely want to give aqua aerobics a shot! This fun activity, also known as aqua fitness or aquarobics, will enable you to exercise without breaking a sweat! But did you know that choosing to exercise in a pool instead of dry land is also considered much safer because it doesn’t put any stress on your joints? Now that’s a fun, useful fact!

4. CAPOEIRA

Failing to see the artsy part of martial arts? Well, that just means that you haven’t gotten to see or experience Capoeira! And if you’re looking for some new exercise routines to start the year with, you’ll definitely want to consider it. This challenging, fascinating blend of dance and fighting moves will certainly shock you causing you to ditch your boring routines and switch to something really creative, dynamic and worth mastering.

5. WII SPORTS

Being an indoorsy tech fan doesn’t have to mean that you’re just not meant to exercise. In fact you can turn your live around and introduce a bit of physical activity that includes your favorite gaming console and doesn’t require you to leave the house. So try some Wii sports such as tennis or bowling – they will help you burn some calories while doing the thing you love – playing games!

6. BOOT CAMP

Fitness experts often point out that “you’re not married to your routine” which means you should let it go the moment you notice it’s not as challenging or motivating as it used to be. And, in case you’re an exercise junkie looking for something new, I’m definitely suggesting one of the most popular advanced exercise routines nowadays known simply as Boot Camp. Designed to test your physical strength and make you want to push harder and give more, this military-like set of courses could give you the thrill you’ve been missing all this time.

7. POLE DANCING

The last on my list of fun exercise routines is one interesting form of training most people just don’t appreciate enough. You see, although pole dancing is often associated with skimpy outfits and see through stilettos, it still is a very intense not to mention very useful physical activity that will exercise your entire body helping you to be stronger and more flexible. It’s basically gymnastics, just sexier!

Aren’t these some pretty cool exercise routines? I’d definitely give them a shot and, judging from their popularity, I bet I’m not the only one who thinks these exercise routines are a great way to exercise and have fun! Do you have some cool exercise routines to suggest?

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Tips to Get Rid of Hair Knots

You and your comb both have a common enemy; your irritating hair knots. Although it seems like a relatively simple problem, it has serious implications. Do you have any clue how much hair you lose during hair combing if its all knotty? Definitely more than you are supposed to. It is normal to lose 100 hair strands everyday, anything substantially more than that is hair loss because it cannot be easily replenished. 

Here are a few tips to get rid of hair knots but to do so you need to know their cause. Every special condition has its own remedy.

Tips To Get Rid Of Hair Knots:

• If your hair is otherwise healthy and the knots are just a painful problems then the solutions will all be externals. Mostly people with curly hair have more knots because of the texture of their hair. The best way to combat this problem is start hair combing from the bottom.

• Most of the stubborn knots are down below in your hair so if you concentrate on the most difficult areas first then it gets easier going up. Moreover, you will not be pushing the knots down as you comb from above.

• Oiling your hair is one of the best ways to have tangle free hair. When you oil your hair, the knots slip out on their own. When you take a proper oil message, comb out all the knots from your hair and keep it tied up until you wash it.

• Hair is the weakest when it is wet so never comb it when it is dripping wet. But if you finish off hair combing while the hair is semi dry it might save you a lot of knots; remember to be gentle and not put any undue pressure on your scalp.

• Dry hair is one of the main reasons for knots in the hair. Only when your hair lacks nourishment and becomes ragged will it stick in clumps. You need to concentrate on the core problem, getting rid of the dryness with natural remedies like hot oil massage or herbs like henna, etc.

• Split ends are an postlude to dry hair and it is these broken, unhealthy hair strands that get matted and form the worst knots. If your hair has become that unhealthy at the tips then it is best to trim it because despite all the promises that shampoo commercials make, fixing split ends is near impossible.

• Wind or air are the the worst culprits for knots in hair. So keep your hair tied up while traveling. The hot air that comes out of your blow dryer is also 'wind'. So always comb your hair (at least preliminarily) before blow drying. Try to avoid blow drying regularly because it makes your hair dry and dryness leads to knots.

Use these simple beauty tips for women to have silky and smooth tangle free hair.

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