How Much Can You Lose With Green Smoothies

Drinking such drinks are not just a great way to keep healthy; they are a wonderful way to lose weight too. If you get into the habit of drinking healthy drinks, you will never go hungry, always feel satiated, and the best part, you will not have to compromise on taste. Smoothies with various combinations of greens can be real tasty and you will look forward to drinking them as meals, once you get into the habit of replacing at least two meals in a day with them

It is difficult to put an accurate figure on how much weight you can lose with such smoothies as results vary from person to person. However, it would be no exaggeration to say that if you drink them regularly and get into a proper exercise regimen you can lose up to 10 pounds in a month! Now that is a lot of weight indeed. Today, we are here to give you a few tips that will help you maximise your weight loss.

Begin Your Day with a Spinach Smoothie

If you are a major coffee drinker and just can't seem to wake up without your morning cuppa, you should begin your day with a spinach smoothie. Spinach has a mild flavour and tonnes of energy giving nutrients. Mix it up with some berries, half a banana and half a cup of almond milk and you will feel like you have just been given an energy booster like Popeye! What's more, if you make it a habit to drink a spinach smoothie in the morning, you will never feel the need to go back to caffeine again.

If You Like It Creamy

When you are switching a healthy lifestyle and don't want to majorly compromise on taste, you will find a great friend in avocado. Even when you are in a pursuit to lose weight, you must get a healthy dose of good fats and protein. Since you cannot add cream to your smoothies, try putting in half an avocado instead. Avocado is a source of good fat and will cream up your smoothie making it even tastier.

Add Flax Seeds To Your Green Smoothie

If you want to see some fast and meaningful results in your weight loss program, try adding a spoonful of ground flax seeds to your smoothies. Flax seeds are rich in proteins, Omega-3 fatty acids and phytochemicals. Adding flax seeds to your drinks will help relieve you from conditions such as constipation; can help you improve your overall digestion and bring down the overall cholesterol levels in your body.

Rotation of Your Greens

When you are trying to lose weight, you have got to keep your smoothies not just healthy but have to think of the rotation of your greens too. Adding a variety of greens will not only reduce the toxicity that will come from repetition, it will also keep your weight loss recipes real interesting.

If you follow these simple and easy tips you will find that drinking such drinks is not a regimen or a punishment but a healthy and tasty path that will lead you to your weight loss goals faster.

http://ezinearticles.com/?How-Much-Can-You-Lose-With-Green-Smoothies&id=8405058

Conquering Depression

Many people worldwide suffer from depression for various different reasons. It is a hard thing to battle and sometimes the outcome is really tragic. Although you may feel like you are not strong enough, I assure you that the outcome does not have to be fatal. It may take a short amount of time or a very long time but eventually you can overcome depression.

It is important to first identify the things in your life that are causing you to be depressed. It is impossible to solve a problem if the problem is not known. If you are not exactly sure about the particular reason you are depressed, do not give up. Take some time alone and reflect deeply about your life. In no time you will figure out what is causing you to be depressed. Once the problem is identified, it is most certainly easier to try and find a solution.

It is of uttermost importance that you do not give up. Many people have battled depression and have overcome it and you should not be an exception. During this vulnerable time, you are your own worst enemy. It is important that you be careful about what you say to yourself and also be careful about the thoughts that you put in your mind. Stay away from suicidal thoughts. It may not be easy but you can try different methods to try and occupy your mind with other things. For example, every time a suicidal thought comes to your mind, you can sing your favorite song or tell yourself ten reasons why you love yourself.

Do not seclude yourself from your loved ones. Let them be there for you and let them help you as much as they can. Try to communicate with them and express to them how you are feeling rather than leaving them in the dark. Try and live your life the way you used to when you are happy. Do the same things you used to do on Sunday mornings or the things you loved to do on Friday evenings. Surround yourself with positive people and not negative people, eventually, their aura will rub off on you.

You should not spend the rest of your life unhappy or depressed. No matter what you go through in life, you always have to concentrate on the positive aspects of your life, rather than the negative things. It may seem impossible, but you can conquer depression.

http://ezinearticles.com/?Conquering-Depression&id=8610624

5 Steps to Get Healthier NOW

If you are like most people when you think about change you focus on all of the things that need to happen at once and you become overwhelmed by this. It is likely if you are already feeling overwhelmed before you've actually made any changes that you will not succeed in whatever it is that you are trying to change and you will give up because it is just "too hard" or "impossible". It is really easy to live in this mindset. In fact this is the default mindset for a great deal of people. This doesn't mean most people are failures, it means that most people are capable of SO MUCH MORE than they give themselves credit for. I find that a lot of the people I meet and work with feel like they can't get healthier or have their ideal bodies or lives because there are just too many things that they would need to do in order to achieve this. I am always excited to share this tip: when we break up big goals into small action steps you will be taking clear steps towards accomplishing your goal.

So today I want to share with you five very simple steps you can take right now to start being a healthier and happier you.

1. Drink Up! I know you hear it all of the time but there is nothing more important than drinking enough water for your health. Your body is made up of 75% water and most people are not drinking enough to keep themselves hydrated throughout the day. If you find it challenging to drink plain water, watch my YouTube video of how to make your water more exciting by clicking here. Always bring a water bottle with you when you are on the go! And don't forget to drink water first thing in the morning (hint: adding lemon to your water makes it alkaline and oh so delicious)

2. Swap Out - If you have a habit of eating refined sugar, salty snacks, or drinking too much alcohol, find a way to swap one of your bad habits out each day. Instead of reaching for the candy bar at 3pm, remind yourself to swap it out! Reach for an apple that will give you fiber and sustainable energy. If you immediately come home from work and crack open a beer or poor a glass of wine, start with a glass of water or sparkling water. I'm not telling you to give up your treats, just to find places where you can have less of them. This will make a huge change in the way you look and feel. Be patient and remember to swap it out!

3. Mix Up Your Workout - If you are already working out regularly, that's awesome! If not, don't worry you're still awesome, but let's get you moving. Whether you are coming from no exercise or a non stop workout regimen, it's important to mix it up. Trying something new will help you connect to your body more deeply. This connection is so important because the stronger it gets the more powerful you become. When you truly become connected to your internal body it becomes much easier to know when you are hungry, when you need rest, and to observe cravings and realize where they are coming form and why. I urge you to physically get out of your comfort zone at least once a week. Even if you are trying something in your living room, just do it! You will be glad you did.

4. Make Your Veggies the Main Star of Your Plate - This one is huge! If you can choose one meal a day to focus on your vegetables you will start to see and feel results quickly. Cooked veggies, raw veggies, roasted veggies, I don't care what veggies they are just eat them. We have lived in a world where the meat and rice (or some variation on that) are the main part of the meal. When in reality the vegetables should be. You don't have to be a vegetarian to eat a lot of veggies! Make 80% of your plate be filled with veggies at least one meal a day, and the other 20% can be any other (whole) food of your choice. If you need some ideas check out my recipes or my Instagram for veggie inspired meals!

5. Get Some Sleep! This, like drinking more water, is said often. It is so important that I can't make a list about getting healthier without it. Create space in your life for rest and regeneration. If this means that you have to cut out one t.v. show, so be it. Getting enough sleep will help your body function properly, it will help your metabolism work optimally, keep you from prematurely aging, and keep you from having cravings. People are more likely to eat junk food the day after they have little sleep than after a night of good sleep. Every body is different so get to know how many hours you need, and commit.

Try these five things today and see how different you feel. None of these steps are crazy extreme, you are completely capable of achieving all of them. These are simple attainable steps that will help you take a large stride in the direction of health and happiness.



http://ezinearticles.com/?5-Steps-to-Get-Healthier-NOW&id=8728988

The benefits of vitamin D

Are you getting enough vitamin D?

A heated debate seems to revolve around the benefits of vitamin D and the best ways of getting your required daily dosage. Most well known are the benefits of vitamin D for maintaining healthy bones — but did you know that vitamin D can even play a role in preventing everything from schizophrenia to cancer?

Here, we give you the lowdown on the sources of vitamin D and how much of the vitamin you should get.

Where do we get vitamin D?

The main source of vitamin D is sunlight. Vitamin D is called the 'sunshine vitamin' because it is formed in the skin through exposure to ultraviolet rays from the sun. It is estimated that throughout the seasons, around 15 minutes exposure to the sun a few days a week is enough to provide the required amount of vitamin D. You can also get vitamin D through your diet — the main food sources being eggs, liver, milk and other dairy products, in addition to oily fishsuch as sardines, tuna and salmon.

So, getting out in the sunshine is now good for you? We’ve all heard the warnings about the dangers of exposing the skin to sunlight and the risks of skin cancer, and yet we are also being told that some sun exposure can be good for us and can even help fight cancer. Feeling confused? Then keep reading!

So what should you do?

Firstly, don’t get overexcited, as being told that sunlight is good for you does not give you the green light to peel off your clothes and do without sunblock in order to get hours of unprotected exposure to the sun! The risk of skin cancer from the sun is real, and so you should only stay in the sun for as long as is safe and necessary. Fair-skinned people only need around 15 minutes of direct sunlight to produce enough vitamin D to last for several days (although people with darker skin may need more exposure). And it’s not suggested that this exposure to the sun has to be every day; instead, a few short exposures a week is considered to be plenty. These exposures could be fitted into your day-to-day activities — for example, try walking in the sun at every given opportunity or even driving with the windows rolled down. It’s not hard to get your sun exposure if you try to fit it around your daily routine.

But what about those times when the sun is too weak to stimulate vitamin D production? And what about those of us that leave for work before light, spend all day inside and arrive home in the dark? Well, it’s difficult to get your recommended daily amount of vitamin D from food alone, but one way to ensure you get the recommended dosage would be to have a tablespoon of cod liver oil, which would provide you with 1,360IUs (International Units — which are the standard measurement of vitamins). The upper limit for vitamin D is 2,000IUs daily — so one tablespoon of cod liver oil every day should be enough. But if you don’t want to do this, then a vitamin D supplement is an acceptable alternative.

What about light therapy?

Some people turn to light therapy in the dark periods of the year, when they are affected by the so-called ‘winter blues’ of Seasonal Affective Disorder (SAD). The problems of feeling tired and listless associated with SAD are often caused by a lack of light — and while light boxes don’t help to generate vitamin D production (as they do not emit ultraviolet radiation), light stimulation can reduce the effects of SAD. A daily session with a light box can help people feel happier and more alert, and also much more able to concentrate better and be more productive. Of course, full sunlight is the preferred option, as it also brings the added benefit of vitamin D production.

How much vitamin D is too much?

There is a legitimate risk of skin cancer when trying to get vitamin D from sunlight, and overexposure to the sun is certainly not what is being recommended by the experts. What is generally suggested is exposing the hands, face, arms and legs to the sun for around 15 minutes a day a few days a week. This will be enough to generate the required amount of vitamin D without increasing your risk of skin cancer. Longer exposure to the sun than this will mean you’re getting too much vitamin D.

The effects of too much vitamin D

Getting too much vitamin D has been associated with nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It could also cause long-term damage to your liver and kidneys. But don’t worry: consuming too much vitamin D through diet alone is not likely unless you routinely consume large amounts of cod liver oil or you are loading up on too many vitamin D supplements. So, you will just need to monitor how long you stay in the sun!

http://www.realbuzz.com/articles/the-benefits-of-vitamin-d/

Why do I feel pain after exercise?

Have you ever felt sore after starting a new activity or pushing yourself harder than usual during a workout?

Muscle pain that shows up a day or two after exercising can affect anyone, regardless of your fitness level.

But don’t be put off. This type of muscle stiffness or achiness is normal, doesn’t last long, and is actually a sign of your improving fitness.

Dr Jonathan Folland, an expert in neuromuscular physiology from Loughborough University, explains how to avoid sore muscles after exercise.

Why do my muscles feel sore after exercising?

Sore muscles after physical activity, known as delayed onset muscle soreness (DOMS), is common when beginning a new exercise programme, changing your exercise routine, or increasing the duration or intensity of your regular workout.

When muscles are required to work harder than they're used to, or in a different way, it is believed to cause microscopic damage to the muscle fibres, resulting in muscle soreness or stiffness. DOMS is often mistakenly believed to be caused by lactic acid build up, however, lactic acid is not involved in this process.

Who can DOMS affect?

Anyone can develop DOMS, even those who have been exercising for years, including elite athletes. DOMS can be alarming for people who are new to exercise and it can give their initial enthusiasm to get fit a real hammering. The good news is that the pain will decrease as your muscles get used to the new physical demands being placed upon them.

The soreness is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. Unless you push yourself hard, you’re unlikely to develop DOMS after your next exercise session.

What type of activities can cause DOMS?

Any movement you're not used to can cause DOMS, in particular, movements that cause the muscle to contract while it lengthens (called eccentric muscle contractions). Examples of eccentric muscle contractions include going down stairs, jogging or running downhill, lowering weights (such as the lowering phase of a bicep curl) and the downward motion of squats and push-ups.

How long does DOMS last for?

DOMS typically lasts between three and five days. The pain, which can range from mild to severe, usually occurs one or two days after the exercise. This sort of muscle pain should not be confused with any kind of pain you might experience during exercise, such as the acute, sudden and sharp pain of an injury, such as muscle strains or sprains.

How can I treat DOMS?

There is no one simple way to treat DOMS. Nothing is proven to be 100% effective. Treatments such as ice packs, massage, tender-point acupressure, anti-inflammatory drugs, such as aspirin or ibuprofen, and rest may help ease some of the symptoms.

DOMS doesn't generally require medical intervention. However, seek medical advice if the pain becomes debilitating, or you experience heavy swelling or if your urine becomes dark.

How can I prevent DOMS?

One of the best ways to prevent DOMS is to start any new activity programme gently and gradually. Allowing the muscle time to adapt to new movements should help minimise soreness.

There is little evidence that warming-up will be effective in preventing DOMS. However, exercising with warmed-up muscles will reduce your chance of injury and improve your performance.

While stretching has many benefits, there is currently no evidence that stretching before or after exercise helps to reduce or prevent DOMS.

Can I continue exercising with DOMS?

You may exercise with DOMS, although it may feel uncomfortable, especially during the warm-up phase. You may find the pain goes away during the session but it will return after exercising once your muscles have cooled down.

If the pain makes it hard to exercise, then it is advisable to refrain from the activity for a few days until the pain eases. Alternatively, you could focus on exercises targeting less affected muscles to allow the most affected muscle groups time to recover.

Will I keep getting DOMS?

DOMS is a type of muscle conditioning, which means your muscles are adapting to the new activity. The next time you perform the same activity, or exercise at the same intensity, there will be less muscle tissue damage, less soreness, and a faster recovery.

http://www.nhs.uk/Livewell/fitness/Pages/why-do-I-feel-pain-after-exercise.aspx

The hidden sugars in your daily diet

• 
  

You may think that you’re eating a healthy diet while unknowingly overdosing on sugar on a daily basis, thanks to the high sugar content hidden in some of the most unlikely foods.

Learn more about the most common culprits and you could improve your diet in a few easy steps…

Sugar shockers 

There are plenty of foods that are not quite the healthy option that they seem. The next time you’re picking up a jar of pasta sauce, have a look to see how much sugar you’ll be having along with your spaghetti – you might be surprised!

While these jars may be packed full of vegetables, many brands add a huge amount of sugar to combat the acidity of the tomatoes. Check your favourite condiments, too. Tomato ketchup is similarly stuffed with sugar – often as much as 22g of sugar per 100g (more than 30% of your guideline daily amount).

Fruit flavoured yogurt is another potentially healthy food that is often stuffed with far too much sugar. Many brands add huge amounts of sugars and sweeteners to create fruity flavours. Instead of falling for this sugary trap, buy plain yogurt and add your own fresh fruits to taste.

What’s more, tinned or pre-packaged fruit can have a much higher sugar content than the normal variety. Even fruit that is stored in 100 per cent fruit juice may have had sugar added to prolong shelf life, partly negating some of the excellent and beneficial natural sugars fruit contains.

Cereal and granola bars have a similar problem in that they can be a great source of oats and grains but the benefits are often outweighed by the large amounts of sugar used.

The fat free trap

Often, when a food is labelled as fat free, you need to have a very close look at the ingredients. To up the flavour of foods that have had the fat content reduced, many manufacturers simply dial up the sugar instead. This means the treat may be no better for you than the full fat alternative, which might have much less sugar.

Low fat biscuits and cakes are particularly bad for this particular problem, so watch out for treats that seem to be too good to be true – they probably are.

The only way to know how much sugar you’re getting in packaged foods is to read the label on the back. Don’t let sneaky, hidden sugars compromise your wellbeing, especially now that offenders the next time you go shopping.

http://www.silversurfers.com/health/diet-exercise/hidden-sugars-daily-diet/

How much do I have to eat to get my 5 servings?

• 
  

The NHS recommends a minimum of five servings of fruit and veg a day – but what does that really mean? 

We all know a varied diet is a key factor to good health and is particularly important as we age. Fruits and vegetables offer vitamins and minerals, fibre and antioxidants – all of which can help keep us on form and help fight off diseases.

But for all that, a huge portion of the adult population in the UK is falling short of the daily recommended guidelines – a YouGov poll in 2012 found just one in five people were meeting the daily requirements.

The good news is, fitting in five portions of fruit and veg isn’t as hard – or expensive – as you think. Adding them to your diet is as simple as making a few adjustments and can help with everything from energy levels to weight maintenance.

What’s a serving anyway?

First thing’s first – how much is a serving? Many people get stuck at the first hurdle, thinking it’s impossible to accommodate so many servings because they’re so large.

As a rule, a “serving” means 80 grams or 3oz of fruit and vegetables, which is roughly the size of an apple or a 2-inch piece of cucumber.  Cooked, raw or canned – it all counts, so rather than trying to reimagine your entire lifestyle, start small by looking for ways to sneak an extra serving in to the dishes you already love and prepare regularly.

For example, adding banana slices to your toast in the morning or blueberries to your oatmeal is an opportunity to sneak a serving in. A can of chopped tomatoes or some broccoli added to your pasta sauce is another easy solution.

Sometimes though, if it looks to good to be true, it is – although many processed and takeaway foods may have fruit and vegetables in them and advertise as one of your five servings, they are also high in sugar, salt and fat, so be sensible. Piling your plate high with your favourite creamy mash won’t do it either – potatoes are high in starch and don’t count towards one of your five a day.

Easy fruit and vegetable servings

To help get you started, we’ve put together a list of a few of our favourite fruits and vegetables and how much you need to eat to get a serving in. Mix and match from the list and before you know it you’ll regularly be eating your five a day without even noticing…

1 serving of fruit equals:

• 1 medium sized apple
• A handful of grapes
• 7 strawberries
• 1 banana
• 3 whole dried apricots
• Half an avocado
• 2 handfuls of raspberries
• Half a grapefruit
• 1 heaped tablespoon of tomato puree

1 serving of vegetables equals:

• 5 spears of asparagus
• 2 spears of broccoli
• 1 leek
• 14 button mushrooms
• 2 heaped tablespoons of spinach
• 1 large sweet potato
• Half a pepper
• 1 medium onion
• Half a large courgette
• 1 dessert bowl of mixed leaves lettuce
• http://www.silversurfers.com/health/diet-exercise/much-eat-get-5-servings/

Top 5 Superfoods to be eaten everyday

• 
  

These are the foods you should be eating everyday – and they’re probably already in your kitchen.

We’ve all heard about superfoods, but what are they and how do we get them, even on a budget?

Rather than reinventing the wheel with the latest fad diet, try adding more of these delicious – and affordable – healthy ingredients that will keep your body at its best. Here are 5 of our favourites…

Blueberries

Nicknamed the “brain berry”, blueberries are packed with antioxidants and can help fend of cancer, diabetes, and memory changes associated with age. Rich in fibre, and vitamins A and C, you can reap the benefits of this sweet snack with a serving size as small as a cup.

How to have it – Sprinkled over plain yogurt, oatmeal or granola, added to your morning pancakes or as part of a smoothie.

Spinach

Not all leaves are created equal, and for such a simple ingredient spinach packs a lot of punch. A one cup serving is a rich source of omega-3s, folic acid, and lutein, which can help build muscle, reduce the risk of heart disease, stroke and osteoporosis – and even help your sex drive.

How to have it – As a base for a salad, a topping on your pizza or as part of your morning smoothie.

Walnuts

Don’t let this unassuming ingredient fool you – though small in size, a serving of walnuts has more heart-healthy omega 3s than salmon, more anti-inflammatory polyphenols than red wine and has half the amount of protein as a serving of chicken. Other nuts combine only one or two of these features, but with walnuts you can get all three benefits in one go. The best part? Just one serving  – approximately 7 nuts – is all it takes.

How to have it – Sprinkled on salads, added to your morning oatmeal, ground with olive oil as a marinade or alone as a post-workout recovery snack.

Carrots

Bright red, yellow and orange vegetables like sweet potato, yellow peppers and carrots are chalk full of a powerful antioxidant called carotenoids. Low in calories and delicious raw or cooked, squeezing in a ½ cup of carrots to your daily diet can help reduce the risk of cancer as well as fight against asthma, rheumatoid arthritis and other inflammatory conditions.

How to have it – Shredded in salad, sliced with hummus as a snack, cooked and glazed to serve with dinner.

Black Beans

Lentils have long been noted as a healthy choice and none are better than the black bean. Filled with anthocyanins – an antioxidant compound that helps boost brain power and heart health – black beans contain no saturated fat, are low in calories, and serve up a whopping 8 grams of protein and 7.5 grams of fibre in a ½ cup serving.

How to have it – Add it to your chilli, make a breakfast burrito or create a healthy dip by blending beans, olive oil and garlic.

http://www.silversurfers.com/health/diet-exercise/top-5-superfoods-to-be-eaten-everyday/