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



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.



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



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



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.



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
Jul 272014
weight loss tips, weight loss, lose weight, control your weight

Of all the common challenges most people tackle, losing weight seems to be one of the largest. This is evident by how many different diet products are advertised on television alone. Add that advertising to the thousands and thousands of internet sites focusing on weight loss tips and you will come up with an impressively large number. And that isn’t even considering each new “miracle” weight loss product that comes along that “they don’t want you to know about”. Clearly being able to lose weight is of intense interest.

In the interest of helping you achieve your own personal goals, here are some pretty effective weight loss tips that are going to help. And, of course, smoothies play an important role!

Weight Loss Tips That Will Work

  • Don’t create a diet that denies you a healthy diet: Yes, you must eat healthy but you must also have a fully balanced diet if you are to lose weight and stay healthy. When planning your meals include good fools such as grapes and cherries. Both fruits are nutritionally helpful and both make wonderful smoothies. Try this Black Cherry smoothie recipe or this Red grape smoothie.
  • Even moderate exercise will help you to lose weight. The pudgy among us are sometimes intimated by the thought of joining a gym among all those disgustingly fit people. Well, as a pudgy person who goes to a gym I can tell you that stereotype isn’t true. I can also tell you that you don’t need to join a gym if you don’t want to. Exercise is exercise no matter where you get it! Whether you walk, climb the stairs at work, jog in the evenings, park as far away from the door as possible doesn’t matter at all. What does matter is you do something to increase your heart rate five to seven days a week.
  • Don’t Quit! Think about how long it has taken to gain the excess weight you now want to lose; I’ll bet its been a while hasn’t it? So losing that weight is, realistically, going to take some time too. I haven’t seen any numbers but I will bet that more diets have been discarded because of unrealistic expectations than any other single reason. Don’t be one of those people. When you find a diet you can live with (with smoothies!) stick with it.

And that’s really all there is to it. Eat healthy, get some exercise, and don’t quit. Do those three things and you will lose weight. It will be slow but it will stay off once you lose it.

Of course you have been told, and read, all these weight loss tips for years. So long that they now have little impact. But ask yourself this: If you have heard them for so long doesn’t that mean that they just might be true?

 Posted by at 8:00 am