Nov 052014
 
prevent heart disease

We originally started making smoothies ourselves it was out of simple curiosity. But we soon realized that smoothies can help promote a much better diet and help to prevent heart disease and all sorts of other conditions too.

So, this post is not really about smoothies but it is about how to be a healthier person, live longer, and just be a happier person! We hope you enjoy it.

Easy Ways to Prevent Heart Disease

Even though heart disease is among the leading causes of death of adults in America, it may be halted in its tracks with a few preventive strategies making all the difference. Even if heart disease is a part of your family history, as the result of aging, or perhaps something that is more common in your gender, there is still a lot you can do to prevent heart disease.

Heart disease is an always critical condition with the ability to greatly lower your quality of life and in the end frequently leads to death. To prevent heart disease it’s important to do all that you can to build up resistance to the condition through healthy life style choices you can implement right now, today!

With the following uncomplicated strategies, you are taking positive actions to prevent heart disease and safeguard yourself and your loved ones.

A Healthy Heart

Despite family history and various other factors not in your control, the best thing you can do for yourself is to always maintain a healthy heart. Good heart health hinges upon several different factors such as the following:

• Frequency and intensity of physical activity
• Your daily diet
• Taking good care of yourself
• Lifestyle decisions like drinking alcohol and smoking

How you treat your body is often a critical consideration in whether or not serious health issues develop. Some life style choice activities, such as smoking, drinking , and using other drugs have been proven time and again to damage your heart muscle tissue and raise your potential for developing heart disease.

Diet decisions like routinely indulging in a high fat, high cholesterol diet and also an absence of physical exercise likewise have been proven beyond reasonable doubt to cause damage to your heart by clogging the arteries and weakening the muscle.

Just like your other muscles, the heart must have a regular workout to stay healthy, and too many people neglect to participate in a 30 minute cardiovascular workout at the very least once a week.

Healthy Heart Strategies

To develop a healthy heart it is important to alter your lifestyle in some way. Doing too much or not enough can be harmful but discovering the right balance of work and rest can lead to much better heart health. The following are the top methods to promote heart health and prevent heart disease:

• Cut Smoking cigarettes and Tobacco Use Out of Your Life Forever: The chemical substances contained in tobacco make it one of the top risk factors for developing heart disease. Either inhaled as smoke or chewed, tobacco damages both your heart and your blood vessels, which can lead to atherosclerosis, or narrowing of the arteries.

When the arteries are narrowed, it makes it much more difficult for your heart to move oxygen rich blood through the body. Over time, this additional work weakens the heart muscle and leads to a heart attack and death. Cigarettes and their smoke also include carbon monoxide, which will actually replace the oxygen in your blood which will also cause your heart to work much harder to do its natural tasks.

This can lead to significant deterioration of the muscle and increases the risk of blood clots. The good news is the changes you can make to promote heart health and prevent heart disease are both easy and very successful:

• Participate in Regular Exercise: Most people think that they don’t have time for exercise during the work week but think of how much time you’ll have recuperating from a heart attack! Participating in 30 minutes of ANY exercise that increase your heart rate will do wonders for your heart and also for your state of mind.

Regular exercise boosts your heart rate which helps strengthen muscle and reduce any strain on the heart. Frequent exercise will also help control weight, decreases the chance of developing hypertension, diabetic issues, high cholesterol levels, and much more.

• Build and follow a Heart Healthy Diet: Certain foods just aren’t great for your body. They have no nutritional value, include sky-high levels of sodium and cholesterol all of which increases your chance of contracting heart disease. Creating a heart healthy diet not only reduces the strain on your heart but also helps to control weight and live longer.

Include these heart healthy foods to your diet to get the best results:

• As many fruits as possible
• As many Veggies as possible
• Lean cuts of meat for protein
• Seafood
• Beans
• Whole Grains
• Low Fat Protein: Fish, chicken and turkey

The Good News About Heart Disease

To sum up, it’s very possible to prevent heart disease with just a little work on your part. Be sure you cut tobacco and smoking out completely, engage in some form of regular exercise and create a delicious and healthy diet. Making these simple and easy changes will promote ideal heart health for years to come.

Oct 242014
 
childhood obesity prevention

As you browse through the smoothie recipes on this site you are going to note that the greatest majority promote healthy eating and childhood obesity prevention. We believe that a family’s healthy meal plans go a long way towards in raising healthy and active children. That said, even healthy meal plans will benefit from an active lifestyle and it can be challenging to get your kids out of the house and moving. With that challenge in mind here are 5 Tips on Raising More Active Children

Childhood Obesity Prevention

As we know, a sedentary life-style is wrecking our kid’s health. Childhood Obesity, diabetes, too high cholesterol levels and blood pressure levels are hitting the roof in today’s youngsters. While playing way too many video games and watching too much TV are almost always to blame, and we as parents are responsible or not doing enough to get our children away from the couch, and to head outdoors to play and get physical exercise.
But if you are at a loss as far as how to do that, listed here are five ways to get the kids moving:

•    Set rules for electronic devices usage and play periods.
•    Encourage exercising by providing gifts that promote it.
•    Educate your children about the advantages of physical exercise and healthy eating.
•    Lead by example.
•    Provide chances to get active .

Establish electronics use and play times

When we were growing up, we usually had a physical education class  in school, yet now most schools don’t have that class anymore and that makes childhood obesity prevention even more difficult. So, as parents we must substitute that lack of sponsored exercise with something else. Rather than them sitting on the couch after supper playing video games, turn them all off and spend some quality time with a family walk or bike ride. Being active will benefit everyone, including you. Also, consider signing your children up for an after school activity in something they want to do. Something to find them more physical exercise.

Promote physical exercise by giving gifts that encourage it

For birthdays or Christmas, add a gift which gets their heart rate up, such as a jumping rope, basketball, baseball glove, etc. Using your gift will get them out of the house and moving.

Teach your children the benefits of being fit

Make clear why taking a hike, a walk or playing in the park is great for them. Emphasize the health benefits, like a healthier heart, more muscle, weight management, and so forth. Point out that their favorite pop-star is fit and they can be as well. Using peer examples are a good technique for childhood obesity prevention, just don’t be accusatory to too technical!

Set an example with your own actions

You can’t count on the kids to go out and play if you stay indoors and watch TV. Kids are just like sponges in that they absorb everything you do and in most cases want to copy you. Create a poor example and they’ll follow it just as they would if you set a good example. .

Provide opportunities to get active

If you make physical exercise fun, kids won’t even recognize they’re doing it. Games like tag or hopscotch are exciting to play. Both games get the pulse rate up, the entire body moving and don’t require much as far as accessories – just some chalk for hopscotch.

Being a kid should be about going outdoors, playing and having fun, not about situated the couch watching television for hours . Get them (and yourself) up, outside and moving on nice days or take them to the local mall and walk, or to the YMCA/YWCA on times of stormy weather. 

And don’t forget that, along with physical exercise, a healthy diet is also a requirement for childhood obesity prevention!

Oct 092014
 
twelve veggies, healthy fruit and vegetable smoothie, fruits and vegetables,fruit smoothie recipe

If you are healthy conscious at all there is no doubt that you have run across WebMD in the course of your online searches. This is a mega-site by any definition and offers health advice on every conceivable facet of human existence. Here, they offer twelve veggies that, in their opinion, should be in everyone’s diets. The original piece can be found here. Since we showcase veggies a lot in our smoothie recipes this seems like a great time to again remind you how healthy smoothies are and why they should be a part of your meal plans.

 

Twelve veggies WebMD considers to be “Powerhouses” and our recipes that use them.

 

Beets/Beet Greens

Lots of vitamin K which helps prevent type 2 diabetes. We have five recipes featuring beets. The most popular of the five is this one

 

“Microgreens”

By this they mean radishes, cabbage, broccoli, and kale. We feature over sixty recipes with one or more of these veggies. Kale is the most often used, with more than thirty recipes. The most popular Kale recipe we have can be found here.

 

Watercress

WebMD says watercress is a great source of vitamins A, C, and K plus other antioxidants.  We have just one recipe that mentions Watercress and then only as an ingredient in V-8 Juice. That recipe is here.

 

Swiss Chard

Good source of Lutein and Zeaxanthin which are good for eye health and just 7 calories a cup. Currently, we have nothing on the site that includes Chard but we will work on it.

 

Collard Greens

This is another veggie we don’t have in a recipe but we do mention Collard Greens as an import part of a vegetarian diet  and as a source of vitamin K

 

Asparagus

Yet another veggie that we seem to have overlooked in our recipes. It is a great source of vitamin K, folate, and copper.

 

Spinach

Now here’s a veggie we have a lot of recipes for. In fact, we have more than 100 recipes that use spinach one way or another. The most popular of these recipes is this one.

 

Baby Kale

WebMD recommends this if you find the sharp taste of Kale a bit much.  We don’t make the distinction between baby and mature Kale and frequently recommend substituting spinach in a smoothie for a less intense taste.

 

Frozen Peas

WebMD likes peas because of the fiber (6 grams per cup).  We offer a single recipe that uses peas, right here,

 

Red Bell Pepper

Not really a vegetable, but a fruit. Red Bell Peppers offer vitamin B, beta-carotene, and vitamin C.  To make a smoothie that uses Red (or yellow) Bell Peppers, try this recipe.

 

Broccoli

Let me quote WebMD here: “Broccoli is one of nature’s rock stars. It’s a top source of natural plant chemicals shown to help lower the risk of some cancers (though many other things also affect your cancer risk). Each cup of the florets also gives you plenty of vitamins C and K.”   We have a very tasty smoothie recipe featuring both Broccoli and Carrots. Enjoy it here.

 

If you manage to include these twelve veggies in your diet in a meaningful way you can’t help but be a healthier and happier person. Smoothie recipes make adding these twelve veggies easier and you are invited to try the ones we have linked to here as well as the more than 800 others on the site.

 

 

 

Jul 292014
 
banana nutrition facts, benefits of bananas, banana nutrition,

Why are bananas getting a bad rap? What are the real banana nutrition facts? Certainly part of the problem is a number of media stories have left doubt in some folks minds.

Just one example is a January 2014 article by Jacque Wilson posted by CNN Health with the provocative title “Are bananas bad for me too?” The story the story of Paignton Zoo in Devon, England replacing bananas in their monkey’s diets with more leafy green vegetables because “bananas grown for human consumption are full of sugar and calories”. As a hook, the title and first graph are perfect for collecting clicks and I am sure there were many. But! The body of the story is a more nuanced look at many banana nutrition facts and numbers and comes down solidly on the side of the banana. You can read the piece for yourself by clicking here.

The Real Banana Nutrition Facts

So, stripped of all points of view, what are the true banana nutrition facts? Here are the numbers you need, all based on a “medium” banana which is about 118 grams, or between 7 and 8 inches long.

  1. Calories 105
  2. % Daily Value*
    Total Fat 0.4 g 0%
    Saturated fat 0.1 g 0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg 0%
    Sodium 1 mg 0%
    Potassium 422 mg 12%
    Total Carbohydrate 27 g 9%
    Dietary fiber 3.1 g 12%
    Sugar 14 g
    Protein 1.3 g 2%
    Vitamin A 1% Vitamin C 17%
    Calcium 0% Iron 1%
    Vitamin D 0% Vitamin B-6 20%
    Vitamin B-12 0% Magnesium 8%

I think you will agree that these numbers aren’t very scary so what’s the problem?

This is my personal opinion only, although it is also popular on some sites, is that the 14 grams of sugar scares some people to death. While it is true that on the molecular level sugar is sugar no matter where it comes from, all sugar isn’t necessarily evil.  Sugar that is added to foods by us humans  offers no additional nutritional value while natural sugars, like those in our bananas, are there because mother nature decided they should be. If you are consuming a boatload of sugar other places in your diet, then sugar from fruits are adding to the problem. But, if you have constructed a healthy diet that is balanced and contains lots of veggies and fruits then these sugars aren’t a problem.

 

Those who focus on the sugar seem to miss the amount of other good stuff our bananas offer. Potassium is just one example. Most folks who aren’t paying attention to their fruits and veggies don’t get nearly enough potassium. A banana snack offers a painless way to get that necessary mineral.

 

Like everything else in your diet whether or not you eat bananas is a personal choice. Even if you are a smoothie person, there ar any number of recipes available that don’t call for bananas.  My recommendation is to do what fits your personal situation. Just do pay yourself the respect to do some research and decide for yourself !

 

 Posted by at 10:47 am