Spinach and Berry Smoothie

This spinach and berry smoothie can be used for many different uses. I love this shake because I use my LYB plant based protein powder. It contains 17 different fruit and veggies in it which is amazing to me. I like to use it as a post workout shake to recover my muscles after training. Sometimes I also drink it as a meal replacement because it keeps me full for hours. You can get the LYB power using this link- http://www.juiceplus.com/+al15828

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I first like to add strawberries, raspberries, blueberries, bananas, pineapple, and spinach.

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I then like to add chia seeds and my vanilla LYB protein (http://www.juiceplus.com/+al15828). I also add almond milk for the liquid.

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ENJOY!!!

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Benefits of Chia Seeds

Chia seeds are tiny black seeds that are from a plant called salvia hispanica. This plant is in the mint family.  Salvia hispanica is native to central and southern Mexico and Guatemala. Chia seeds contain large amounts of omega-3 fatty acids and are also high in protein. They can improve risk factors for diabetes and heart disease. Almost all the carbs in chia seeds are fiber which is why they lead to better digestive health. Health experts say that chia seeds can help you lose weight, because the fiber absorbs a large amount of water. Which then expands in the stomach and should lead to increase of fullness and slow down the absorption of food. Chia seeds are high in potassium, and antioxidants. They are also have more calcium than dairy products that can help strengthen your bones. Something that I love about chia seeds is that they give you energy without giving you anything harmful to your body.  Eating a bag of chips or cookies will make you crash and feel tired. Chia seeds are completely raw and unprocessed without unhealthy chemicals that other snacks have. Another great thing is that you do not need to cook or do anything with chia seeds. I like to put about a handful into my smoothies after my workout to get a boost of energy for the rest of the day. You can also make a chia seed pudding which contains chia seeds, coconut milk, honey, vanilla extract, and sea salt. There many other ways you can incorporate them into your diet. I challenge you to try chia seeds a few times a week in different meals or snacks, and see if you notice a difference!

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2 Snacks I am Loving

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Nature Valley granola and wasabi peas are two of my favorite fast and easy snacks. The granola is a perfect way to add some protein into your day. I add about a handful to my smoothies or yogurt to give me a little boost. Sometimes I just eat it plain out of the bag, which is just as delicious. Wasabi peas are also a favorite of mine because I love spicy foods. They have a small amount of beneficial nutrients like protein as well as fiber. They are not the most healthiest snack because they are high in calories. Just make sure to eat them in small portions, like anything too much of something is never good.

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6 Ways to Live a Happier Life

Everyone goes through a phase where they are stuck in a rut, and not sure why or how to get out of it. The main problem is that people just do not take enough time for themselves. We are so busy focusing on work or school and being successful, that we sometimes forget all of that work does not matter if you are not happy. Of course working hard is very important, but you have to realize taking care of yourself is equally important. Here are some tips that I’ve done that has help me live a happier life.

Surrounding yourself with positive people

Why would you want to be around people who are constantly bringing you down and ruining your mood? If you have someone in your life who is not making you happy, and is just negative you need to distance yourself from that person. People say always well that’s my friend I can’t just do that to them. But what about you? Don’t you want to be around people who make you feel special and wanted? I know this can be hard but sometimes you need to just let some people go who do not help you better yourself. You are never going to be happy if your always with people who are negative. I am not saying just disappear from their lives, but meet some new people who are positive and makes you happy.

Starting a healthy lifestyle

I can not stress enough how happier I was when I started to really take care of myself. People always think that being healthy means eating fruits and vegetables for every meal. I mean of course you need incorporate them into your diet, but that does not mean you can not still enjoy the foods you love. Maybe restrict yourself a little and find healthier alternatives. Make a challenge to yourself that if you eat pretty healthy during the week you can go out to eat once during the weekend. Cutting out all your favorite foods just in one day is not going to help. You are going to end up craving these foods and just end up binging. Exercising as well is so important for not only your physical health but mental health. Studies show that exercising release endorphins which gives you a feeling of happiness. If you start to workout you will be proud of yourself and that will make you feel better as well.

 

Take time for yourself 

Taking time for yourself everyday is very important to keep yourself happy. If you are not doing something for yourself you will get overwhelmed and stressed. We are always so busy focusing on school and work that we forget to make ourselves a priority. After a long day you can take a relaxing bath and listen to music. Read a book or go get your nails done. Just take a break from reality and escape even if it is only for 30 minutes.

Wake up earlier

When I started to wake up earlier I noticed that I was being much more productive. I am the type of the person who hates to be rushed in the morning, because it stresses me out and just throws off my whole day. If you wake up earlier you can get more stuff done, but not only that you can spend more time doing what you like. I love mornings and I like to be relaxed because it really does determine your day in my opinion. I would rather eat a homemade healthy breakfast while watching a t.v show or reading a book, rather than having to hurry and stop to get something. If you wake up earlier you can start your day off without a workout. Working out in the morning makes me feel so good, I feel like I have more energy throughout the day.

Stay organized

I believe in if your space is a mess you are a mess. When my room is a mess I get nothing done I just lay in my bed. I notice when I clean my room I am more motivated to do more things. Having a clean space makes you more productive and clears your mind. When there is something I should clean or chores I am constantly thinking about it until I get it done. Therefore my focus is not 100 percent on what I am doing. People who have a clutter or are not organized our more likely to be stressed.

Making goals

Making goals is something that can help you feel accomplished and doing something right. For me there is no better feeling then completing a goal of mine. Setting goals can make you feel like you have a purpose in life, especially when you are stuck in a rut. You can make smaller goals and bigger goals for yourself. You do not want to have some crazy goals to accomplish in a short amount of time, or you will stress yourself. Instead try to think of smaller goals you can do to get yourself to that bigger goals. I am trying live a healthier life so I am trying to drink more water everyday because I use to not drink it enough.  A bigger goal of mine is to become a personal trainer and nutritionist, so I try to learn something new everything about health. Your goals can be as small as trying to read one book every month. Just knowing that your accomplishing something adds so much more value to your life.

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2 Healthy and Delicious Smoothie Recipes

Strawberry Banana Smoothie 

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Ingredients:

-2 cups of strawberries

-1 peeled banana

-1 cup of almond milk or coconut water (you can use regular milk almond milk is just a healthier alternative)

-1 cup of ice

-1 tablespoon of honey or sugar to sweeten (optional)

Make sure to wash off the strawberries before using, and blend all of the ingredients until it is smooth.

 

Green Smoothie 

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Ingredients:

-2 cups of fresh spinach

-1 cup of mango

-1 cup of pineapple

-1 peeled banana

-2 cups of water or almond milk

Blend until you have a smooth and drinkable texture!

 

Thank you for reading what are some of your favorite smoothie recipes?

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What Eating Just One Ounce of Coconut Oil Does to Your Weight

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How can eating oil make you lose weight? I know, it sounds like a crackpot idea. But there’s medical evidence that supports the health benefits of coconut oil in your diet. At least it’s something that tastes good!

Jenny Hills at healthyandnaturalworld.com shared this post about how to lose weight with coconut oil. She begins by explaining what studies have discovered about the magic that happens when you eat coconut oil. For one, you change your metabolism for the better. But you don’t have to swallow a spoonful to get the positive effects. The article goes on to describe how to include it in your diet every day. Learn how to use coconut oil to help you lose weight and feel healthier when you click the link below.

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5 Benefits of Lemon Water


Everyone knows that water is key to living a healthy life, but sometimes the no taste can get a little boring. Adding lemon to your water does not only add a little taste, but also many more benefits for the body. Lemons contain calcium, vitamin C, magnesium, and potassium. For some people drinking too much lemon water can lead to heartburn, but keep in mind that too much of anything is never good. So why do I love drinking lemon water so much? Keep reading to find out the advantages of this refreshing drink.

Helps Digestion- Lemons contain a lot of acid in it which is really healthy for the digestive system. The acid helps food digest more correctly and faster, which allows the digestive system to stay on track.  Some people have really bad indigestion and bloating that can be helped by adding lemons to your water.  Lemons reduces the amount of mucus that is produced, and dissolves gallstones. Drinking lemon water can help with this by keeping the digestive system regular.

Cleanses the Body- Drinking lemon water can help reduce your chance of getting cardiovascular disease. It does this by cleaning out calcium stones and prevents calcium deposits from building up in the arteries. Lemon water provides your body with hydration, antioxidants, and electrolytes. This helps to detoxify the liver because it insures the increase production of bile. Bile is needed for digestion it is an enzyme that stimulates the liver.

Healthier Immune System- Lemons allow your body to absorb more iron, which is a necessary nutrient. If you do not have enough iron in your body you will not make enough oxygen red blood cells. Without these cells your body can not get enough oxygen to the brain. Lemon water also contains Vitamin C that helps to boost the immune system. Having a healthy immune system is very beneficial because it helps you better fight off the common cold or flu.

Better Skin- Antioxidants are substances that can be found in lemons. These antioxidants can help reduce the size of blemishes and wrinkles on the skin. Drinking water that actually has some taste and promotes to clear you skin, it does not get much better than that.  If you have scars or age spots you can apply it to the areas.  This will help reduce the appearance because it is detoxifying your blood. The antioxidants flush out the toxins to help your skin glow and look younger.

Weight loss- I always hear my mom talking about how lucky I am to be young and have a fast metabolism. She clearly did not know that drinking lemon water can actually help speed anyone’s metabolism up. This is because lemons contain potassium, and potassium is key for a healthy metabolism. Like I said before lemons also contain Vitamin C, this helps to support the carbohydrate metabolism which prevents craving’s.

Who new that drinking a simple glass of lemon water can change your whole life? Just adding a few glasses into your day can make all the difference, and lead you to a healthier lifestyle. Try incorporating more of this drink into your daily routine. Do you love lemon water? What other advantages have you seen from drinking lemon water?

 

 

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