You’ve probably seen all kinds of inspirational quotes on social media, the internet, and even posters. Below are some health and fitness quotes that I hope will motivate you.
Smoothies are a great way to get your servings of protein, fruit, dairy and even vegetables in a easy and delicious drink. Below are just a few smoothie ideas.
Banana-cocoa soy smoothie
Berry breakfast smoothie (2 servings)
Banana blueberry smoothie
Sweet spinach smoothie
Green tea fruit smoothie
You may also want to consider the following ingredients to add variety and nutrition to your smoothies:
Avocado adds fiber, vitamin K and heart-healthy monounsaturated fat.
Try this: 1 cup water, 1/2 cup plain Greek yogurt, 1/2 small avocado, 1/2 cup baby spinach, 1/2 frozen chopped banana, 1 tablespoon fresh lemon juice and 2 teaspoons honey.
A cooked sweet potato adds natural sweetness to a shake, as well as beta-carotene.
Try this: 1 cup unsweetened almond milk, 1 cup cooked sweet potato, 1 scoop protein powder, 2 teaspoons almond butter, 1 teaspoon vanilla extract, 1/2 teaspoon cinnamon and 1/2 frozen chopped banana.
Ricotta cheese adds richness to smoothies along with whey protein, among the best types of protein you can eat to promote muscle recovery and muscle-building.
Try this: 1 cup milk, 1/2 cup reduced fat ricotta cheese, 1/2 cup frozen pitted cherries, 2 teaspoons almond butter, 2 teaspoons pure maple syrup, 1 teaspoon vanilla extract, 1/2 teaspoon lemon zest and 1/4 teaspoon cinnamon.
Tahini adds a toasty flavor along with the range of vitamins and minerals.
Try this: 1 cup coconut water, 1/2 cup ice cubes, 1/2 cup plain Greek yogurt, 1 chopped small carrot, 1 peeled small orange, 1 tablespoon tahini, 1 teaspoon fresh ginger and 1/4 teaspoon ground allspice.
Made from finely milled whole tea leaves, matcha green tea powder is jam-packed with higher levels of body-friendly antioxidants than regular green tea (Weiss 2003). It works especially well in smoothies with tropical ingredients.
Try this: Blend together 1 cup coconut milk beverage, 1/2 cup soft (silken) tofu, 1 cup frozen mango cubes, juice of 1/2 lime, 1 teaspoon matcha powder and 1 teaspoon fresh ginger.
Frozen spinach, which can go straight from freezer to blender, is more nutrient dense than fresh including higher amounts of vitamin A and vitamin K.
Try this: 1 cup unsweetened almond milk, 1/2 cup plain Greek yogurt, 1 cup frozen spinach, 1/2 small frozen chopped banana, 2 tablespoons unsalted cashews, 2 tablespoons fresh mint leaves, 1 tablespoon fresh lemon juice and 2 teaspoons honey.
Beets are full of antioxidants, soluble fiber, folate, potassium, vitamin C and other essential nutrients.
Try this: 1 small beet root, peeled and chopped, 1/2 cup frozen blueberries, 1 cup strawberries, 1 small orange, peeled and deseeded, 8 ounces almond milk.
August in Texas is usually sweltering, and this year is no exception. Today it’s hot and humid with a heat advisory. The heat index is expected to exceed 105 degrees.
This type of environment is the most stressful environment for exercising. When it’s humid, sweat will not readily evaporate. This doesn’t allow the body to cool, possibly leading to heat exhaustion and heat stroke. Below are signs/symptoms and treatment for both.
If you are going to exercise in the heat, here are some tips to consider:
Research indicates that physical activity also helps prevent the following:
The following are the major consequences of physical inactivity: