Summer Smoothie Recipes

Now that it's scorching hot outside, I can't think of a better time to be making smoothies. Although greatly refreshing and tasty, if you are not careful you can actually be packing on the calories without realizing it. My suggestion is when you can, make your own so that you are able to control exactly what gets put into them. The smoothies that you get at most places (unless you are buying from a health food store and selecting your own ingredients) are usually loaded with sugar and high in calories - yes, that includes Jamba Juice!!


Making smoothies is simple and can actually be fun. You can experiment and find combos that work for you. All you really need is a good blender and some high quality ORGANIC fruits and veggies, and the clean up and prep time is minimal. Below are some of my favorite recipes. I tend to eyeball my measurements so these are approximations. I encourage everyone to use the recipes as a guide and adjust ingredient amounts based upon your personal preferences. Hope you enjoy!


1. The Green Smoothie

• 8-10 oz of water or 3 oz of fresh organic unfiltered apple cider diluted with 3 oz of water 
• 1/2 banana, frozen (high in sugar but great binder)
• 1/4 avocado (excellent source of omega 3)
• 1 cup spinach
• 1 scoop unsweetened or vanilla protein powder
• 1 tbsp of hemp seeds or ground flax 
• 1 tbsp of flax oil
• 1 packet of stevia (optional if you like sweet! it's natural, safe, zero calorie sweetener)

2. Healthy Pina Colada

• 8 -10 oz coconut water
• 1 cup of  fresh pineapple
• 1/2 banana, frozen
• 1 tbsp vanilla
• 1 tbsp coconut oil (contains lauric acid which forms into monolaurin which is antibacterial and has many other health benefits)
• 1 tbsp flax
• 1 scoop vanilla protein powder  
• ice cubes

3.  Acai & Berry Antioxidant Smoothie

• Acai Berry frozen packet (you can find at health food store in frozen section - suggested brand is Sambazon, unsweetened)
• 1/2 banana, frozen
• 1/2 cup blueberries, fresh or frozen
• 1 cup soy milk
• 1 tbsp flax
• 2 oz plain greek yogurt
• 1 scoop unsweetened protein powder
• ice cubes

4. Stawberry Lemonade

• 8  large strawberries, stems and leaves removed or frozen
• 1  cup sparkling mineral water
• 1 or 2 packets of stevia 
• 3  large fresh mint leaves
• juice of 1 lemon (about 3 tablespoons)
• ice cubes

SPICE IT UP - SPICES THAT CAN INCREASE YOUR METABOLISM

Herbs and Spices are not just limited to making our foods taste more complex and bold, but when used consistently they can actually be great additions to our diet. The benefits of eating spices may be two-fold. Spicy foods tend to satiate the appetite more quickly than bland foods, particularly foods that are both hot and spicy. 

Past research studies found that certain spices have the potential to increase the rate of thermogenesis or fat metabolism. These include such common spices as black pepper, ginger, and red chili pepper/cayenne. They also believe that eating these spices in combination with one another might produce an even greater effect on fat metabolism and weight loss than eating a single one.  A study from the late '80s found that eating a single spicy meal can raise your metabolism by up to 25%, with the spike in calorie burning lasting for up to 3 hours after you finish eating!! See below to read more about these amazing spices....

Cayenne Pepper

Cayenne pepper powder comes from red hot chili peppers that are not only good to eat but are great for your health. Capsaicin, the active ingredient in cayenne, increases the body's overall temperature, thereby increasing the rate the body metabolizes fats and carbohydrates. Some studies suggest that the fiery add-on can help boost your metabolism for up to three hours after ingestion. Further research indicates that cayenne fosters production of epinephrine and norepinephrine, which, in tandem, may decrease appetite.

Ginger
Commonly used in Asian-inspired dishes, ginger not only adds serious flavor; it can also fuel your metabolism. Like cayenne pepper, ginger inspires thermogenesis-increase in body temperature-which results in a metabolism boost. An Australian study found that ginger can increase metabolic rates by as much as 20 percent after intake. As an added bonus, two other studies by the same group suggest that ginger aids in lowering cholesterol.

Black Pepper
Often unfairly paired with water-retaining, cholesterol-boosting salt, black pepper has several little-known health benefits. Studies suggest that it may help to help dissolve lipids (fats) and relieve symptoms caused by heartburn, indigestion, and intestinal gas. And when it comes to heightening your metabolism, black pepper is one of the best spices around. According to experts, piperine, the active chemical in black pepper, triggers parts of the brain and the nervous system, which, in turn, boosts the body's production, resulting in more calories burnt.

Cinnamon
Often used in baking, cinnamon can add flavor to anything it touches. A study conducted by researchers at the U.S. Agricultural Research Service found that a substance called MHCP, which is found in cinnamon, makes fat cells more responsive to the body's insulin, aiding in glucose (sugar) metabolism. Not surprisingly, then, it can be a great weight-loss tool for anyone. Add a teaspoon of cinnamon to your oatmeal, tea, or coffee for a new twist on dieting.

5 Superfoods You Should Know About

Superfoods are a really great way to incorporate powerful,effective, and tasty foods into your current diet. The foods I have featured below are some of my favorite superfoods because they are not only healthy but easy to use and make really great snacks. For example, throw some goji berries into your trail mix - by replacing raisins or dried berries you are adding antioxidant power, protein and minerals in a more concentrated amount than that from dried fruits. Sprinkle some hemp seeds into your salad instead of bread crumbs for an added guilt free crunch filled with healthy fat (omega 3 and 6) and protein. There are many other superfoods which I love and will feature at a later time!

Goji Berries

Chinese, Tibetan and Indian herbalists have been using Goji berries for over 6,000 years. This phenomenal superfood has been used to protect the liver, increase eyesight, improve sexual function and fertility, boost immune function, and improve blood circulation. It has gained popularity for its very powerful anti-aging properties and claims to increased longevity. Goji berries are high in antioxidants and also a great source of protein. They contain 19 amino acids and naturally occurring minerals such as Zinc, Germanium, Selenium, and Iron.

Acai

This amazing and now very trendy fruit, native to Central and South America is a relative of the blueberry, cranberry, and other dark purple fruits. Known as an anti-aging superfood it has extraordinarily high antioxidant properties which can help slow the aging process and even prevent diseases such as heart disease and cancer by neutralizing damaging free radicals caused by oxidative stress. When purchasing acai be sure to purchase a product that is freeze dried. I would also be cautious when buying juices as most are pasteurized and since they have been heated at very high temperatures, many of the beneficial properties are destroyed during this process. The result is a highly caloric juice with too much sugar and zero nutritional value! I recommend companies like Sambazon and looking into powders rather than premade juices.

Hemp Seeds

Hemp is a high protein seed containing all 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce. It also has high amounts of fatty acids and fiber as well as vitamin E and trace minerals. Eating hemp seeds in any form has been shown to help people suffering from immune deficiency diseases. Hemp also contains nature’s highest botanical source of essential fatty acid, with more EFA’s than flax or any other nut or seed oil. It has a perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system.

Aloe

Aloe Vera has most commonly been used in skincare as a topical solution but can also be a great superfood when taken internally. Its benefits include improved digestion, blood circulation, detoxification (body,blood and colon), and pain relief, but most importantly it is anti-inflammatory.

Cacao

Nicknamed 'black gold' by the Spanish, cacao contains anandamide (a euphoric substance), arginine (a natural aphrodisiac), neurotransmitters that stimulate and balance brain activity, tryptophan (an anti-depressant), antioxidants (flavanoids) and other beneficial compounds known to have rejuvenating and anti-aging elements. To get the best benefits I recommend purchasing dark chocolate with at least 60- 70% cacao.