Healthy smoothies: try these recipes

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 smoothiechocolate smoothie

  • 1 frozen banana
  • 1/2 cup silken tofu (substitute: greek yogurt)
  • 1/2 cup soymilk (substitute: almond milk)
  • 2 tablespoons unsweetened cocoa powder
  • 1 tablespoon honey

Berry breakfast smoothie (2 servings)

  • 1 c frozen unsweetened raspberries
  • ¾ c chilled unsweetened almond or rice milk
  • ¼ c frozen pitted unsweetened cherries or raspberries
  • 1½ Tbsp honey
  • 2 tsp finely grated fresh ginger
  • 1 tsp ground flaxseed
  • 2 tsp fresh lemon juice

Banana blueberry smoothieBlueberry_and_Banana_Milk_Smoothie

  • 1¼ c light soy milk
  • ½ c frozen loose-pack blueberries
  • ½ frozen banana, sliced
  • 2 tsp honey
  • 1 tsp pure vanilla extract

PB&J smoothie

  • 4 ounces plain nonfat Greek yogurt
  • 2 cups chopped fresh or frozen strawberries
  • 1 frozen banana, chopped
  • 2 teaspoons smooth peanut butter
  • 1/2 cup ice

Sweet spinach smoothie

  • 6 ounces plain nonfat Greek yogurt
  • 2 cups spinach leaves, packed
  • 1 ripe pear, peeled, cored, and chopped
  • 15 green or red grapes
  • 2 tablespoons chopped avocado
  • 1 to 2 tablespoons freshly squeezed lime juice

Watermelon smoothiewatermelon smoothie

  • 2 c chopped watermelon
  • ¼ c fat-free milk
  • 2 c ice

Mango smoothie

  • 1 can (8 oz) juice-packed pineapple chunks
  • 1 c fat-free frozen vanilla yogurt
  • 1 lg ripe mango, peeled and chopped
  • 1 ripe banana, sliced
  • Crushed or cracked ice

Green tea fruit smoothie

  • 2 cups frozen unsweetened mixed fruit, preferably peaches and pineapple
  • 1 cup cold unsweetened green tea
  • 1 tablespoon honey
  • 1 tablespoon lemon juice

You may also want to consider the following ingredients to add variety and nutrition to your smoothies:

Avocado

Avocado adds fiber, vitamin K and heart-healthy monounsaturated fat.Green-Smoothie-with-Avocado-Kiwi-and-Cucumber

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.

Sweet Potato

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

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.cherry smoothie

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

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.

Matcha

Made from finely milled whole tea leaves, matcha green tea powder is A-fresh-smoothie-made-with-mango-coconut-and-pineapple.-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

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

Beets are full of antioxidants, soluble fiber, folate, potassium, vitamin C and other essential nutrients.beet smoothie

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.

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Exercising in the heat

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.

heat exhaustion and strok

If you are going to exercise in the heat, here are some tips to consider:

  • Begin exercising in the heat gradually.  Becoming acclimated to exercising in the heat takes approximately 7-10 days.  Start by exercising for short periods of time each day.
  • Always wear lightweight, well-ventilated clothing.  Wear light-colored clothing if exercising in the sun, as white reflects heat better than other colors. Wearing wicking fibers like anti-microbial wools can keep you cooler and drier. Look for DRYFIT, SWIFTWICK and other brands with  moisture-wicking properties.
  • Never wear impermeable or non-breathable clothing.  Wearing rubber suits or non-breathable garments adds to weight loss is a myth and very dangerous.
  • Replace body fluids as they are lost.Drenched in sweat after the Army Physical Fitness Test 2-mile run for the 2010 Army Reserve Best Warrior Competition, Spc. Kevin P. Looney, a motor transport operator from Mount Laurel, N.J., assigned to the 78th Training Brigade, takes a drink of water at Fort McCoy, Wis., July 26, 2010.Drink fluids at regular intervals while exercising, but avoid overhydration, which can be as dangerous as dehydration. If you’re exercising for more than 90 minutes in the heat, you’ll want to replace electrolytes as well with formulated products like Gatorade.
  • Recording daily body weight is a good way to prevent accumulative dehydration.  For example, if 5 pounds of body water is lost after aerobic exercise, this water should be replaced before exercising again the next day.
  • Air movement is critical for adequate cooling.
  • Exercise in the morning or evening, when temperatures are typically cooler.
  • Exercise in a swimming pool.Aqua_spinning_class_aboard_a_cruise_ship
  • Wear a cool vented hat or visor, which can help reduce the heat’s effects on your outdoor workouts. Choose lightweight fabrics and light colors that reflect the light.
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Get moving!

Regular physical activity and exercise are a key component in preventing the following chronic health conditions (Booth, Roberts, and Laye, 2012).Three women were making use of a the facilitys treadmills taking

  • low cardiorespiratory fitness
  • coronary heart disease
  • endothelial dysfunction
  • peripheral artery disease
  • hypertension
  • stroke
  • congestive heart failure
  • osteoporosis
  • osteoarthritis
  • rheumatoid arthritis
  • depression
  • anxiety
  • cognitive dysfunction
  • nonalcoholic fatty liver disease
  • diverticulitis
  • constipation
  • gallbladder disease
  • accelerated biological aging/premature death
  • type 2 diabetes
  • metabolic syndrome
  • obesity
  • colon cancer
  • breast cancer
  • endometrial cancer

Research indicates that physical activity also helps prevent the following: 17361-men-and-women-performing-aerobic-exercises-pv

  • sarcopenia
  • balance problems
  • bone fracture/falls
  • dyslipidemia
  • preeclampsia
  • gestational diabetes
  • polycystic ovary syndrome
  • erectile dysfunction
  • hemostasis
  • deep vein thrombosis
  • pain

The following are the major consequences of physical inactivity:

  • Proneness to visceral obesity, type 2 diabetes and metabolic syndrome
  • Weaker immune system
  • Less executive control of the central nervous system; memory decline
  • Sarcopenia and loss of strength
  • Reduced skin-wound healing
  • Lower oxidative capacity
  • Higher risk of Alzheimer’s disease, dementia, depression, and anxiety
  • Artery stiffness
  • Elevated risk of osteoporosis
  • Higher risk of breast, endometrial, and colon cancer
  • Loss of coordination and balance (higher risk of fracture/falls)
  • Decreased function of joints, ligaments, and tendons
  • Elevated risk of stroke, coronary heart disease and peripheral artery disease
  • Hypertension, elevated LDL (bad) cholesterol, low HDL (good) cholesterol
  • Increased risk of non-alcoholic fatty liver disease

 

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