Better Health and a Slimmer Waist With Smoothies and Science
Why Smoothies for Better Health?
For the longest time I have been wondering what to eat to get healthier and a bit slimmer. There are all sorts of ideas, diets and food fads out there which are all supposed to work wonders. Most of them however tend to either be time consuming to prepare, really expensive, taste terrible or just plain hoaxes.
I found that by using my Nutribullet and preparing my own recipes with a little research I could create tasty breakfast meals with a variety of health benefits, by simply having a few basic recipes for smoothies and add special ingredients tailored to my needs. Of course this also works with any other blender, but I just happen to own a Nutribullet myself.
The recipes are laid out below, followed with an overview of several ingredients that can be added to the smoothies which are scientifically proven to have beneficial health effects. If you have a Nutribullet (or any other blender for that matter) just follow the guidelines laid out in the user guide on making smoothies, be sure that there's enough liquid and not to go over the max line.
If you want to read a short description on the health benefits from each ingredient in the boosters then continue past the recipes and list.
Basic Smoothie Recipe 1 - Ingredients
- 1 Banana
- A cup of frozen strawberries
- Handful of kale
- 1/2 a cup of oats
- 1 cup apple juice
Basic Smoothie Recipe 2 - Ingredients
- 1 banana
- 1/2 a cup of frozen strawberrier
- 1/2 a cup of blueberriers
- 1/2 a cup of oats
- Handful of spinach
- 1 cup of apple juice
When to Drink a Smoothie
In my opinion you should only have these smoothies for breakfasts and perhaps midday snacks. They are somewhat lacking in proteins which is essential for a healthy lifestyle and while proteins can be added from artificial food supplements I consider natural protein sources both healthier and superior.
Benefitial Ingredients to Add to a Smoothie
And now for the juicy bit. The ingredients in the list below have been scientifically shown to have beneficial health effects. The reason I love the Nutribullet is the ease in which one can add these natural remedies to the basic smoothies. Adding a bit of yoghurt, honey and some almonds into the smoothie does a lot to help with common ailments and overall health.
It's important to remember that these health benefits are mostly preventative. Should you already suffer from a serious condition you should always seek medical aid from a professional. And while eating healthy should always be a part of a medical regiment there are some medical conditions where certain foods need to be avoided.
Alzheimer, memory, mood, anxiety
Cholestrol, general health
Gut health, immune system
Which of these ingredients would suit you best?
What Does Science Say About These ingredients?
The ingredients in the smoothies are stuffed with healthy nutrients and they taste good. The are easy to mix in a Nutribullet and any other mixer for that matter.
Read on to see the main nutrients and health benefits for each of these ingredients.
Bananas are an excellent source of vitamin B6. Bananas are also a decent source of dietary fiber, manganese and vitamin C and a wide range of other nutrients in lesser amounts.
In addition to bananas nutritional goodness they have prebiotic carbohydrates [reference]. Prebiotic carbohydrates cannot be digested by the human digestion system, but probiotics can digest them. The result of this is a beneficial effect on the micro-bacterial fauna of the intestine, thus increasing overall gut health.
Strawberries are an excellent source of vitamin C. Strawberries are also a decent source of manganese and have a wide range of nutrients in smaller amounts.
Blueberries are a decent source of vitamin K. Like strawberries and bananas they also have a wide range of other nutrients in smaller amounts.
What make blueberries stand out is their antioxidant properties, ranking highest of any fruit and making it an ideal candidate for receiving healthy natural antioxidants. This is important as some studies have shown that antioxidant supplements may in some cases be causing harm, while no studies have been able to show negative effects of antioxidants from natural sources.
Kale is an incredible source of vitamin K and a good source of vitamin C and vitamin A. Kale also contains sulforaphane, a chemical which has potent anti-cancer properties. Boiling kale reduces the amount of sulforaphane, while chopping it increases the availability making it ideal for Nutribullet.
Kale also contains a chemical which has been shown to reduce the uptake of dietary fat and reduces cholestrol.
Spinach is a great source of iron, vitamin A, vitamin B9, vitamin C, vitamin K, manganese and magnesium. Spinach is also a good source of vitamin B2, vitamin B6, vitamin E, calcium, potassium and dietary fiber.
Spinach has a very high nutritional value compared with the calorie content, making an ideal nutritional health booster in your food and if it's mixed into a smoothie with Nutribullet you can barely taste it.
Oats are a good source of magnesium and iron, with a little calcium as well. Oats are also a decent source of proteins.
Oats contain more soluble fiber than any other grain. Which means that they digest slower, suppressing appetite and giving a longer feeling of satiety.
Oats have also been found to help in reducing cholesterol [reference]
Sage is a great herb were studies consistently show improvement in memory and mood for people that consume it regularly. Research has also shown that sage can significant reduce anxiety. [reference]
Olive oil has been shown to reduce a wide variety of artery problems and reduce the chance of cardiovascular diseases [reference].
Honey has a wide range of health benefits producing numerous biological effects such as anti-microbial, anti-oxidant, anti-viral, anti-parasitic, anti-mutagenic, anti-cancerous and immuno-suppresive activities. It is important to chose honey that is not pasteurized as the pasteurization process can destroy the proteins and ensymes that give it's properties. If you purchase honey that is organic and straight from the farm it is most likely unpasterized, but you should nevertheless make sure.
Almonds are a nutritionally dense food. They are a great source of vitamins B2 and B3 and vitamin E in addition to calcium, iron, magnesium, manganese and zinc. Almonds have also been shown to consistently lower "bad" cholesterol in healthy individuals. Almonds are also known to enhance metabolism.
Live yoghurt usually contain a variety of beneficial probiotics which are known to help with gut health. There are even studies that suggest healthy gut bacteria can increase metabolism, making it easier to get a slimmer waist. Combining bananas and yoghurt makes a potent combo to restore gut bacterial health.
Garlic is known to lower blood pressure, particularly for people with elevated blood pressure [reference]. As everyone knows garlic has a pungent taste and can cause bad breath so would recommend using only a small amount each time.
© 2015 Levictus Marcus Saarith