• Smoothie Recipes for the Active Life Style

              Most of us wander into our kitchens rather groggily first thing in the morning, and reach for a cup of coffee or tea for a caffeine kick. Instead of starting your day with a caffeinated jolt, consider sipping something a little more nourishing and rejuvenating.

              These juice and smoothie recipes are as good for you as they are delicious, and can be enjoyed as either a wake-up tonic or an afternoon refresher. Live nutrients and enzymes in juices and smoothies feed every cell in your body, while liquids from the fruits you’re using keep you hydrated, and that’s a far better method of staying awake and energetic than knocking back all those dehydrating coffees.

              What you’ll need: a juicer, a blender or food processor, fresh fruits and vegetables, milks, herbs, and spices as the recipes require.

    1. Morning Sunshine Smoothie

    Packed with vitamin C, this sweet and tangy citrus smoothie will inspire smiles on even the rainiest morning.

    2-3 freshly-juiced tangerines

    1 ruby red grapefruit (juiced)

    A handful of frozen strawberries

    Peel and juice the tangerines with the grapefruit, and puree the blended juice with the frozen strawberries.

    2. Mango Blueberry Bliss Smoothie

    1 mango, peeled and cubed

    1 pint of blueberries

    1 banana (frozen or fresh)

    1 teaspoon of maple syrup.

    1 cup non-dairy milk of choice (almond, soy, or coconut are recommended)

    Puree all ingredients together in a blender, and enjoy. A handful of chopped ice can be added if desired.

    3. Minted Fruit Cocktail Juice

    1 apple, peeled, cored, and sliced

    1 orange, peeled and divided

    1/2 cup pineapple

    2 cups watermelon, cubed and seeded

    1 teaspoon lemon juice

    A small sprig of fresh mint

    Juice the apple and orange first, followed by the pineapple. Transfer juice to a blender, and add the watermelon, lemon juice, and mint. Puree until smooth.

    raspberry smoothie

    4. Berry Boost Smoothie

    1/2 cup blueberries

    1/2 cup blackberries

    1/2 cup cherries

    1 banana

    1 cup almond milk

    1 tablespoon flax oil

    1 teaspoon honey

    dash of cinnamon

    Blend all of the ingredients together until smooth and creamy.

    5. Green Goddess Juice

    1/2 a cucumber, peeled and sliced

    1 stalk of celery

    1 handful of kale

    1 apple, peeled and sliced

    1 pear, peeled and sliced

    1 teaspoon lemon juice

    Juice all of the ingredients in order, ending with the lemon juice. If you find that the juice is too thick, pour a bit of water into your juicer to get the last bits of goodness out, and dilute the end product.

    Beet spinach and root juice

    6. The Iron Maiden Juice

    This juice is ideal for women who might feel weak or depleted after menstruating or giving birth.

    2 large beets, peeled and sliced

    2 carrots, trimmed

    1 small apple, peeled, cored, and sliced

    a handful of spinach

    1/4 cup of water

    Juice all of the ingredients in order, ending with a bit of water. This is an iron-rich, replenishing tonic that’s also a liver cleanser.

    7. Strawberry Fields Forever Smoothie

    1 cup strawberries

    1/2 a frozen banana, sliced

    1 cup coconut milk

    1 teaspoon honey or agave syrup

    Puree all of the ingredients in your blender, and adjust sweetener to taste (if desired).

    8. Peachy Keen Smoothie

    1 large peach, pitted, peeled, and sliced

    1/2 cup red strawberries or raspberries

    1/2 cup peach or berry low-fat yoghurt

    1/4 cup milk (dairy or non)

    Puree all ingredients in a blender until smooth. Serve cold, and enjoy.

    9. Vitamin C Booster Shot Juice

    1 cup blackberries

    1 cup currants (any colour)

    1 orange, peeled and divided

    1 tangerine, peeled and divided

    1 kiwi, peeled and sliced

    1/2 teaspoon lime juice

    Juice all of the ingredients, and serve immediately.

    Green juice

    10. Easy Being Green Juice

    2 green apples, peeled, cored and sliced

    1 cup honeydew melon, peeled and chopped

    1 cup seedless green grapes

    1 handful spinach or kale

    1 kiwi, peeled and sliced

    1/2 a cucumber, peeled and sliced

    Put all of these ingredients through your juicer in order, and drink immediately. It’s best if the fruit has been in the fridge for a while so the drink is nice and cold.

    11. Berry Gorgeous Juice

    1 cup blackberries

    1/2 cup raspberries

    1/2 cup strawberries

    1 pear, peeled and sliced

    2 small red apples, peeled and sliced

    Juice all of the ingredients, and enjoy this luscious, fruity drink while it’s cold.

    12. Melon Melody Smoothie

    1 cup watermelon cubes

    1 cup cantaloupe cubes

    1/2 cup honeydew melon cubes

    1 cup frozen strawberries

    Puree all ingredients until creamy and smooth. This is an amazingly re-hydrating elixir.

    Garden veggie juice tomato

    13. Garden Refresher Juice

    1 carrot, trimmed

    2 celery stalks

    1 red bell pepper, cored and seeded

    2 tomatoes

    1 handful of watercress, with hardest stems removed

    1 cucumber, peeled and sliced

    Juice all of these ingredients in order, and drink immediately. It’s great as a post-workout rehydrating elixir, or as a mid-afternoon pick-me-up. Add salt and/or a dash of hot sauce if you like.

    14. Paradise Smoothie

    4 or 5 slices of pineapple

    1/4 cup water

    2 oranges or tangerines, peeled and sectioned

    1 large handful berries (your choice)

    1 banana, peeled

    a handful of ice

    Juice the pineapple and oranges, adding a bit of water to get all the last yummy bits out, and transfer this juice to the blender. Add the rest of the ingredients, starting on low first to crush the ice, and then cranking up to high until it’s all smooth.

    15. Cold Remedy Juice

    2 celery stalks

    3 carrots

    1 clove of raw garlic

    1 inch ginger root, peeled and sliced

    1 large handful of spinach

    1 lemon, peeled and sectioned

    cayenne pepper or Sriracha sauce

    This is a perfect immune-boosting juice to help fight off colds and flus.

    Juice all of the ingredients in order, and then transfer juice to a small saucepan. Warm it slowly, but do not let it boil. Add hot sauce or cayenne to taste, and transfer to a mug. Drink it slowly, but finish it while it’s hot.

    16. Mango Lassi

    1 mango, peeled and sliced

    1 cup milk of your choice

    1/2 cup plain or peach low-fat yoghurt

    1 tsp honey or agave syrup

    a few shakes each of cinnamon and cardamom

    Add all ingredients to your blender and puree for a minute or so until absolutely smooth.

    Mango drink

    17. Green Tara Juice

    5 celery stalks

    1 large handful of kale

    1 small handful of spinach

    8-12 stalks flat-leaf parsley

    1 lemon, peeled and sectioned

    1 cucumber, peeled and sliced

    Juice all of the ingredients in order, and serve chilled for ultimate goddess-like rejuvenation.

    18. Pomegranate Tart Smoothie

    seeds of 2 pomegranates, or 1 cup bottled Pom juice

    1 banana, peeled

    1/2 cup blueberries

    1/2 cup raspberries

    honey or agave syrup (optional)

    If you’re using pomegranate seeds, juice those first. Add pom juice to a blender, add the rest of the ingredients, and blend until smooth. Add sweetener if it’s too tart, and either more juice or a bit of water if it’s too thick.

    19. Remember Your Roots Juice

    2 large beets, peeled and sliced

    3 carrots, trimmed

    1 parsnip, trimmed

    1/2 inch ginger root, peeled and sliced

    2 tablespoons water

    Juice the ingredients in order, finishing with the water to extract anything left behind. Pour into a glass and serve immediately. You can add a dash of cinnamon or nutmeg if desired.

    20. Creamsicle Smoothie

    2 clementine oranges or honey tangerines

    1 peach, pitted and sliced

    1/2 cup vanilla soy or almond milk

    Juice the oranges first, and add that to a blender with the peach, and vanilla milk. Blend until smooth.


    Orange cream smoothie drink

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  • Stay Fit no matter

    Stay Fit no matter what-At the start of the new year, you renewed your gym membership, bought new shoes and resolved to get in shape. But a few months later, those same shoes are collecting dust in the back of your closet, and you’re feeling guilty because you can’t remember the last time you even attempted a plank or a squat. Sound familiar? You’re not alone. Despite starting off the year with a resolve to get fit, so many of us fall out of the habit when other aspects of life take over. But this doesn’t have to be you. Here are practical strategies to stay focused — and motivated — to exercise year-round.

    The excuse: “I’m too busy to exercise!”

    The strategy: Schedule time for workouts.

    Just like you would pencil in a conference call or a doctor’s appointment, carve out a block of time in your schedule that’s dedicated to working out. Pop it in your online calendar, and set reminders so it’s harder to ignore. And if you just can’t find a spare moment in your day to train? Don’t beat yourself up. Shoot for two or three solid workouts a week, which will give you some flexibility for when you’re super-swamped.

    The excuse: “I don’t have it in me to push myself today.”

    The strategy: Just do something — anything.

    Most avid exercisers will tell you any workout is better than no workout at all. Even if you’re tired, stressed or still getting over that cold, opting to sit out a sweat session will only derail your fitness plans for the future. Staying committed to a regular routine — even if it’s just a 20-minute walk with your dog — will keep you in the workout groove. So slip on some workout gear, lace up those sneakers, and get out and do something. Easy efforts count!

    The excuse: “I get so bored sometimes.”

    The strategy: Mix it up.

    We get it: Pounding the pavement for miles at a time or chugging along on the elliptical for an hour aren’t the most exciting activities. Some people have the ability to focus on completing their routine, no matter the workout, while many others need a little more outside stimulation to get it done. If you fall into the latter, find ways to stay entertained while you exercise. Whether it’s listening to season two of “Serial” while you ride the stationary bike or trying out that new Yogalates class at your gym, make your exercise plans more of a variety pack than a strict routine. Remember: Fitness should be fun, not a chore.

    The excuse: “It’s frustrating when I don’t see any results.”

    The strategy: Ignore the scale (for now).

    Exercise shouldn’t be just a means to an end. Sure, you want your hard work to amount to something. But if you obsess over the numbers on the scale, then you’re more apt to be anxious about it — and less inclined to keep it up if you think it’s not working. So skip your daily weigh-in for a while, and focus on how you feel after you exercise. Are you energized? Happier? More productive? Focus first on the less aesthetic effects of your workout routine. The physical results will follow.

    The excuse: “I just can’t find the motivation to exercise.”

    The strategy: Get social.

    No one’s better at kicking your unmotivated self out the door than a dedicated workout buddy. Accountability is everything when it comes to progress. Find a friend (or a training group), and make standing plans to meet up. Or go virtual: From MyFitnessPal to Facebook to Instagram, you can easily make connections with people around the world who will boost you when you’re feeling blah. So put yourself out there and share your goals or your reservations. Something simple as a supportive comment or a “like” may be just the push you need to get that workout done already.

    The excuse: “I have too many other commitments.”

    The strategy: Put yourself first.

    Whether it’s your family, your job or your volunteer work, no doubt you have a pile of priorities that take time and energy away from your fitness plans. But let’s be honest: Your health (and your happiness) should always come first. Striking a balance between exercise and the dozens of other duties you juggle is difficult, but it is doable. Plus, when you’re working out and taking care of yourself, you’ll likely have more energy to dedicate to everyone else.

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