Healthy Smoothie Recipes

Easy Healthy Smoothie Recipes

Health

Healthy Smoothie Recipes

Staff Writer

08-06-2018
Healthy Smoothie Recipes

Smoothies are an easy way to get a lot of vitamins, unsaturated fats and fiber. They are both a great snack and also quick to make. You can use raw fruits and add ice or frozen fruits and add juice. Do note that if you use juice, it does add to your sugar intake.

Here a 6 Healthy Smoothie Recipes:

Berries and Chocolate Smoothie

  • 1 beet root or pureed precooked beets (depending on the power of your juicer)
  • 1 banana frozen or fresh
  • 3 tbsp. raw cacao powder or cocoa powder
  • 2 tbsp. almond butter.
  • 1/2 cup fresh or frozen berries 
  • 1/2 cup unflavored soy or almond milk
  • ½ cup of Greek Yogurt

Blackberry Melon Smoothie

  • 1 Cup of Melon (Honeydew or Cantaloupe)
  • ½ Cup of Blackberry
  • ½ Cup of Apple Juice
  • ½ Cup of Greek Yogurt
  • ½ A Lime

Raspberry / Avocado With a Touch of Chia

  • 1 Cup of Raspberry
  • ½ A Medium Avocado
  • ½ Banana
  • 1 tsp Chia
  • ½ Cup of Spinach
  • ½ cup of Apple Juice

Orange and Carrot

  • 1 Orange or Nectarine
  • 1 Carrot
  • 1 Grapefruit
  • ½ Cup of Greek Yogurt
  • ¼ tsp of Turmeric
  • ¼ tsp of Ginger* Optional

Bahama Mama

  • 1 Cup of Frozen Strawberries
  • 1 Banana
  • ½ Cup of Greek Yogurt
  • ¼ Cup of Unsweetened Coconut Milk

Blueberries and Peaches

  • 1 Cup of Blueberries or Berry Mix
  • ¼ Cup of Peaches
  • 1/2 Cup of Unsweetened Almond Milk
  • ½ A lemon

Melon and Kiwi

  • 1/2 Cup Greek yogurt
  • 2 Cups of  Melon
  • 1 Cup of grapes, halved
  • 2 Kiwis 
  • 1/2 Cup of Spinach 

How to Make the Smoothies:

Place all ingredients in a blender; process until smooth. If you do not have a strong mixer, do not use frozen items. Note that it will be of a juice. The ice is what makes it thicker. 

Tips:

  • Add 1/2 a Avocado to any health smoothie recipe for additional good fats.
  • Swap juice for milk.
  • Ginger and Turmeric go great with Organes and Carrots.
  • Add Spinach for additional Nutrition.

Tag #myunboundedlife in your Healthy Smoothie pictures for a chance to be featured. 

Order Health at Restaurant

How to Order Healthy at Restaurants

Fitness- Health

How to Order Healthy at Restaurants and Still Stay on Track

06-20-2018

Staff Writer

Order Health at Restaurant

It is possible to eat healthy and dine out. You will always eat the healthiest at home since, you control the ingredients that go in your food. Eating out is inevitable since it is a cultural norm. So here are tips on how to order healthy at restaurants.

Avoid appetizers

If you are going to a restaurant that has big portions, appetizers are unnecessary. Appetizers are a quick food item that restaurants put out. Quick food are usually prepared unhealthy (fried) and are a great way to add unnecessary calories. Now there are always exceptions. If they have something healthy like a antipasto caprese, then go for it.

Always oil and vinegar.

Stay away from restaurant prepared dressings. They usually have bad fat and a ton of sodium. You can make a healthy ranch at home, but restaurants usually make sauces with cost efficient ingredients. Ask for oil and vinegar.

*Tip- some restaurants pass off regular oil as olive oil. Purchase small bottles of olive oil and vinegar and bring it with you.

Don’t eat the bread.

Bread is made with a ton of sugar. Sugar turns into fat if it is not burned off. Also, white sugar is terrible for you.

Grilled is your friend or raw.

Stick with shrimp, salmon or chicken breast or a piece of steak that doesn’t have much fat. 

Ask for no butter on your vegetables.

A lot of restaurants will automatically put margarine on their vegetables, that’s why it tastes so good. Use your oil, vinegar and pepper.

If you really want desert, ask for whip cream and fruit or a scoop of ice cream.

Salads may not be your best friend.

Cheeses, croutons (bread), bacon, eggs, all add on fats, which turn into empty calories.

If you want drinks, not all wine is bad for you. If you are looking for a low calorie drink vodka, soda is the winner.

Working out

How to get in Shape on a Budget

Health

How to get in Shape on a Budget

05-14-2018

Ana Lefebvre

Working out

Getting in shape doesn’t have to be expensive. In fact I spend less money when I stick to a healthy diet because I am not eating out constantly and spending money on booze. Here are tips on getting in shape on a budget. 

1. Start with a budget.

Know how much you can spend each week on food and fitness.  Gyms come with group classes, exercise machines and many times a free private training session. GYM Prices also vary. Crunch sells memberships as low as $10 a month. If you really want to build a skill like Yoga, it is sometimes better to go to a Yoga studio where the instructor will focus more on you. You can also find local community classes that are affordable. Some churches also offer free classes. 

2. Figure out if you can afford a gym membership or not and what type of exercise program that you want to partake in. 

If you are a self starter then working out home should be easy. If you need motivation and influence a gym or class might be the best for you. Working out 3-4 times a week is ideal. If you can’t get away from the kids, walking or park activities may be the best. 

Yoga Classes

3. If you can’t go to a gym (or do not have a desire to) you should purchase tools to help you get into shape.

Resistant bands are so easy and cheap. Yoga balls, medicine balls, and free weights are great investments. I can do a whole workout with resistant bands and a 10 lb dumbbell.

4. YouTube and fitness apps are your best friend in finding workout and health tips.

Check out different styles of workouts or do a workout for free with Youtube or Apps. Here’s a list of Apps you may like. 

5. Contrary to popular belief, eating healthy is actually not expensive.

Cut back your meat intake if you are eating it more than one time a day. Chicken and Ground Turkey are healthy for you and are cheaper meats. Beans are awesome for you and are pennies on the dollar. Oatmeal is a great breakfast choice and is extremely inexpensive. You can also purchase-frozen fruits and vegetables to save money. It starts to get a bit pricy when you purchase Organic, but not everything has to be purchased organic. If I can’t afford organic strawberries, I don’t buy them. Friends and family members that are not healthy/clean eater actually spend about 3 times more on food than I do. 

Healthy Food for Healthier You
10 Easy Ways to Eat Healthy Today

6. Walmart has great inexpensive workout clothes. Their brand Danskin, has been around for forever. In the 90s I was purchasing it for ballet classes. You can also check the racks at your local Ross or TJ Maxx. They sell Nike, Adidas, etc. for a great price. 

How to relax

How to Relax

10 Ways to Help you Relax and Destress

03-07-2018

Staff Reporter

How to relax
Relaxing doesn't have to be hard

1. Try keeping your environment calm with soft lighting and calming music.

Turn your house into a relaxing space, by emulating your favorite spa. Use soft and mood lighting. Turn on your favorite relaxing music. Alexa usually has good suggestions. 

3. Meditate to calm your mind (Tip: Do the above and then find a quiet space).

 

5. A great serum to provide moisture and glowy skin without makeup. 

Shiseido Infusing Concentrate is one of the best. Layering serums and moisturizer is a technique used in some cultures. 

6. Write in a journal about nothing or something.

There is a trick that writers do to get them out of their writer’s block. It’s putting the pen to the paper without and objective….you will be surprised to what may happen.

7. Do Yoga, Find a class or an App…

Yoga gets you in-touch with your body and mind by connecting the two. Now a days Yoga classes are easy to find. You can find an app on your phone or a youtube video. 

8. Drink hot tea

A warm soothing drink with great smells can do wonders. 

10. Get a Massage

Swedish and Thai massages are the most popular. Thai massages include stretching at the very end and is great for sore muscles. 

Healthy Food for Healthier You

10 Easy ways to Eat Healthier Today

10 Easy ways to Eat Healthier Today

Updated 02-27-2019

Staff Writer

Healthy Food for Healthier You
Eating Healthy is Simple! Here are some tips on how to eat healthier today!

In 2019, eating healthy is not hard because of the vast options that we have. The hardest part is re-training the brain upon what we should or shouldn’t eat. By now, we know that processed foods are not healthy for us and can lead to many diseases, but the accessibility still makes it an option.

Here are 10 easy ways to eat healthier today. 

10 Ways to Eat Healthier Today

1. Ditch the soda!

By now, we all know that artificially sweetened drinks are terrible for you (both diet and regular soda). If you still want something carbonated, try sparkling water that hasn’t any artificial sweetener and is free of artificial dyes.

2. Never let yourself get hungry

Eat 5-6 small meals a day and eat on a set time. If you allow yourself to get hungry the bad temptations will be harder to resist.

3. Tea!

Replace the second cup of coffee with green tea. It has a good amount of caffeine and it can also boost your metabolism.

4. Purchase easy accessible fruit and vegetables

Snacks are always marketed as easy access and quick food item. Why shouldn’t your fruits and vegetables be? Either food prep or purchase them in such a way.

5. Replace fatty meat with low-fat items like frozen shrimp

It is low-calorie and an easy item to fix. Just make sure that it is good frozen shrimp.

6. Brown over white

Switch to brown rice over white rice. Switch to whole grain over white bread. Did you know that brown rice is whole grain and white rice is bleached and hard for your body to digest?

7. Plan your cheat meal

Allow yourself to have a processed meal. Unless you are on a restricted “diet” for health reasons, have 1 naughty meal a week, but plan it. Plan it on the for the holiday or the night you have dinner out.

8. Start taking vitamins

Speak to your health professional first, but you will be surprised how a Multivitamin or Vitamin C can make a big impact.

9. Hide tempting food

If you have kids or others in the house that have the processed items, take them out of arms and eye reach. Out of sight, out of mind. 

10. Drink a lean protein shake to help satisfy a snack or meal

You can put fruits and vegetables in it or simply use almond milk.

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