How to Halt The Disastrous Effects Of Stress On Your Life And Body

Stress On Your Life
Image credit: Pexel

Stress is something that is virtually unavoidable, but how you manage your stress is what makes all the difference. There are a number of things that you can do in your everyday living that could reduce your stress levels, and curb the effects felt by your body. These may include anything from the lifestyle choices you make to what you eat.

Lifestyle Tools To De-stress

Learning how to deal with stress in any given situation will inspire a more positive disposition. Managing stress requires management and restructuring by adopting new tools for effective yet constant remedial effect. Mental improvement tools such as cognitive behavioral therapy in conjunction with spiritual clairvoyant readings, could make it easier to address the actual present stress factors while building barriers as future preventative measures. By definition the word clairvoyance means to have a clear vision, it reflects deeply on the need to awaken the alertness that comes from an awareness and acceptance of your natural intuition. CBT assists in mentally reviving you to live in the present moment, thereby allowing to logically analyze and eliminate stress factors in your life.

Eat To Relieve
Image credit: Pixnio

Eat To Relieve and Reduce The Effects Of Stress

Feeling stressed is often the reason for indulgence in foods and unhealthy snacks that you would not normally eat otherwise. Foods and snacks filled with sugar are customarily sought after as comfort foods. What you don’t realize is that the sudden rise in your sugar levels hinders the adrenal glands from doing their job, which is to control stress levels in your body. Eating foods that encourage reduced stress levels, and have a calming effect on the nerves is the best way to keep anxiety at bay. Six major superfoods have been identified that will help you to achieve a less stressful, and less anxious existence.

Super Stress-Busting Foods

Sweet potato is packed full of complex carbohydrates and amino acids. Amino acids convert to serotonin which is the feel-good chemical in the brain. When your body is in a state of stress, your immunity weakens making you more prone to illness and infections. Beta Carotene in sweet potato provides your immune system with a boost.

Fiber is a requirement in any healthy eating plan. Fiber combats stress by stabilizing your blood sugar levels. When you are in a state of stress, your blood sugar levels often spike, and this increases the feeling of anxiety.

Black Beans are a trove of magnesium and other minerals that naturally promote the relaxation of the muscles, and assist in lowering the blood pressure. The symptoms related to low magnesium levels include headaches and muscle cramps that increase your level of anxiety. Black Beans are fiber rich and full of protein which aids in stabilizing the blood sugar levels. Asparagus contains B6 and folic acid which work by boosting dopamine levels in the brain. Dopamine serves as a natural muscle relaxant in the brain. Both minerals are critical in the pursuit of a healthy immune system and nervous system.

Stress relief can be achieved through the application of methods that harmonically influence both your mind and body in equal positive measure.

Can You Put Protein Powder in Coffee?

Can You Put Protein Powder In Coffee

Getting back in shape has gotten easier over the years with a little bit of help from protein powders. Protein powder isn’t there only for losing weight or building muscle, but also for helping you get enough nutrients, especially if you’re routinely not getting enough.

Typically, you can add protein powder in many liquids that you like to drink, and coffee is just one of them. This gets us to one frequently asked question: can you add protein powder to your coffee?

Why mix protein powder with your coffee in the first place?

Coffee With Protein Powder
Source: pixabay

Under normal circumstances, protein is good for our body and health, as it’s a fundamental element of various biological processes and structures. It does play a big role in muscle growth, as many of you should know.

This doesn’t eliminate the bad rap that protein gets, even though this happens only when people simply take too much of it. Moreover, some even fear that taking too much protein causes health issues (1), but there is no evidence (just yet, anyway) to support that concern.

You always want to get enough protein so that you don’t end up needing it more. Protein brings many good things to our body:

  • Protein reduces the risk of losing the muscle mass (2)
  • Protein builds muscle
  • Protein sustains good bone health (3)
  • Protein lowers blood pressure (4)

When you’re putting together protein and coffee, you’re also going to get all the health advantages that coffee has for us:

  • Coffee is a great source of antioxidants (5)
  • Coffee reduces inflammation (6)

What are the main benefits of the protein & coffee combo?

Let’s go over the main advantages that this particular combo has for our body:

1. Sustains muscle building (especially in the morning)

Muscle Building
Source: pixabay

Some of us like to start their day with a cup of coffee, whereas having some protein powder needs to wait until later in the day.

However, if you begin adding protein powder into your coffee, you’re going to boost your ability to build muscle, especially if you like working out early in the morning. The link between protein and muscle is very obvious, and you don’t want to exercise without having enough protein. It’s only going to slow you down from developing muscles.

2. It helps when losing weight

Weight Loss
source: pixabay

Protein is filling so you’re going to feel the need to eat that much food and protein is also able to control your cravings for food. Additionally, it also improves your metabolism, which is great when you’re trying to lose a few pounds.

Even though the mechanisms are a bit different for coffee, the effects are pretty similar. As most of us know, coffee is great for suppressing our appetite, and many use it while on intermittent fasting. Some observational research revealed that people that are drinking coffee on a regular basis do tend to lose weight less, than those who don’t have coffee.

It seems that some compounds in coffee reduce fat accumulation and improve your metabolism and it’s already proven that caffeine may support weight loss.

Working pretty similar, it’s only natural to put the two ingredients work together for helping you to lose a few pounds.

3. It’s a tasty combo

It seems that adding protein powder to your coffee is going to improve the taste of your coffee. Some like to use the protein powder instead of the creamer or the sweetener.

Due to its all health benefits, it may even be better for you to use protein powder and no creamer or sweetener anymore.

Keep in mind that protein powder comes with various flavors, so you can add that special flavor that you like so much to your coffee.

How to add protein powder to your coffee?

Adding Protein Powder To Coffee
source: Pixabay

Even though the combination does work, adding protein powder to your coffee may be a bit strange especially because protein powder doesn’t mix into coffee that great. Luckily for us, there are some tips to have in mind when trying the unique combo.

The most critical challenge of this combination comes from the fact that the protein powder (whey protein powder to be more precise) doesn’t dissolve great in hot liquids. It typically clumps and doesn’t look good at all.

1. Add the protein powder to a cold liquid first

You can avoid that by mixing the protein powder with a cold juice. Some like to use cold water, but you can have you go with some cold milk too (almond milk and other alternatives are safe). There are many ways to do it, but we’re going to come back on that.

2. Put in some other ingredients

Your mix can work faster if you’re also adding some ingredients so that the powder blends easier and better. Coconut or almond milk are great ingredients to add to the mix.

You should also consider coconut oil, which is going to give you something that resembles a lot to the Bulletproof coffee. On top of everything else, you also get the benefits from the coconut oil.

However, you can always simply have the combo, by adding your cup of coffee into the protein powder and shake it very well. You’re going to get some warm coffee/protein smoothie and not quite a cup of hot coffee. Some may like it like this, anyways.

3. Add coffee to your already made protein smoothie

This is another method to give it a go. It’s not quite the same as the other ways, as you’re not going to get your hot cup of coffee like this.

When you’re dedicated to your protein smoothies, adding coffee is going to be great for getting all the good things from both ingredients. The number of recipes is impressive, and you only need the time and the will to try them all.

Look around for the mocha protein smoothies, as they’re the ones based on both protein and coffee.

4. Use the cold brewed coffee

If none of these ways work for you, you can always add the protein powder to your cold brewed coffee and shake it up. The risk for the protein powder to clump is much lower, and you also get the benefits of coffee.

Some tips for the mix

Milk And Coffee

1. Blending

You can place the coffee in a large blender, adding the protein powder only after you have started the blender. Don’t forget to remove the plastic insert in the cover so that the steam goes away. You’re going to obtain a foamy cappuccino-like shake. It’s only going to take you around 10 seconds or so.

Don’t try this method on a bullet-type blender as it has no escape for the steam, which may cause not only the bursting of the containers but also your burning.

2. Stirring

As you keep on stirring, you may sprinkle the whey protein into your coffee. You may also get some clumps, but they’re rather easy to smoosh against the side of your cup with a small spoon.

3. Use the cold coffee with protein powder

This is the combo that we’ve talked about earlier. Whey mixes pretty well into cold coffee, and you can always reheat it in your microwave.

4. Add it to milk/creamer

If you’re drinking your coffee with milk or creamer, this is going to work great. You can add the protein powder to the creamer/milk and then add it to your coffee. You can also try adding the milk/creamer to your coffee first and only afterward stir or blend the protein powder.

5. Immersion blending

You should use a large blending container for this one and simply add the protein powder once you have begun mixing. The result is a foamy coffee that is quite tasty.

What doesn’t work for the protein and coffee?

It’s easier to list the things that aren’t going to work for the protein powder and coffee combination:

  • Bullet-type blenders – they’re simply dangerous for you and may ruin the container as well
  • Shaker cups – pouring hot liquid into a shaker cup is quite the recipe for an injury. The steam has merely no place to escape, whereas the lid of the shaker is going to open or leak from the steam.
  • Don’t pour hot coffee over your protein powder – the drink is going to be full of gelled clumps and no matter how much you’re going to stir; the protein is still going to end up stuck on the bottom of your coffee mug.

Which coffee works best with the protein powder?

If you are a lover of coffee like I am, then you should definitely give the Subtle Earth Organic coffee a try with your favourite protein powder.  Made in the Marcala region, this Honduran coffee has a chocolaty taste and is 100% Arabica. This coffee is specifically designed for people who appreciate organic gourmet coffee and specifically coffee with a rich dark flavor.

  • No chemicals are added in the making of this coffee
  • It is 100% organic as certified by the CCOF
  • It is made in such a way as to bring out the coffee’s natural taste which is milky, smooth and chocolaty.
  • Its rich flavor is brought out by the roasting process.
  • One of its key features is the mild sweetness added to the coffee’s flavor.

I advice you to not mix this coffee with sweetener. It messes up with the original flavours. Mixing the coffee with sweeteners takes away from the coffee’s earthy taste.

Subtle Earth Organic Coffee is an awesome choice of coffee if you love all things organic. You never know, you might just discover your new favorite brand of coffee.

Which protein powder works the best with the coffee?

The final drink sure depends a lot on the type of protein powder that you’re going to be using. The market sure gives you various, and multiple brands and each of them has its ups and downs.

You’re going to find out that many brands give you pretty similar products so finding the right option for you is going to put you in a pickle. You may take a look at the nutritional breakdown of protein powders, but you’re still not going to find out if it works great with your coffee or not.

My recommended best whey protein powder to use with coffee

I will recommended you one whey protein powder that I think it’s a perfect choice to mix with coffee. Why I like this one is because its source of protein contains the milk of dairy cows which are 100% raised on grass as diet.

The Naked Whey brand emphasizes that the product is completely gluten-free, growth hormone free, bleach and acid-free as well as soy free. The contents of the product are maintained at a minimum level in order to achieve pure protein.

The whey protein offers features that aid your body to quickly and easily break down and digest protein. This is because protein powders are much easier for your body to digest than standard food sources, as well as allowing your body to absorb it quickly. This is essential because it aids your muscles to recover and grow at an optimum rate.

The most vital aspect of this protein supplement is the protein blend. Its protein blend contains one of the most efficient sources of protein available today, the whey hydrolysate and isolate due to how easily digestible and nutritious they are to your body. Furthermore, it is essential to note that it is also GMO-free, which means it contains purely natural content and no genetically manipulated substances. This allows you to know exactly what is getting into your body.

The only downside of this product is a price. If it is too much for you, then this is a very good cheaper alternative for the mixing job with the coffee.

1. For low carb diets

Your needs are going to be essential when choosing. If you’re looking for controlling your carbohydrate intake, you should go for low carb protein powder. They’re also a safe choice when you try to stay away from sugar since they’re not formulated with any sweetener.

2. For vegans

If you’re on a vegan diet, you should go for a plant-based protein powder. Keep in mind that this kind of protein powder doesn’t blend very well, so you’re going to have to try your magic for the mix.

3. Unflavoured protein powders

Some of you like the coffee taste so you should consider the unflavored protein powders for the mix. Unflavored protein powder isn’t a common choice though, but the market is quite generous on that section too.

4. Flavoured protein powders

As for the ones going for the flavored coffee, you can sure try some of the many flavors of protein powders. Flavored protein powders are quite popular among the smoothie’s aficionadas, but keep in mind that this type of protein powders do contain more ingredients and even some chemicals.

Are there any downsides to adding coffee in protein powder?

Some think that adding protein powder to your coffee isn’t that great for your body after all. The most important idea is that coffee may have a bad impact on the protein itself or your absorption of the protein.

Will hot coffee have bad influence to protein?

There are voices out there that state that hot coffee may have a bad influence on the protein, whereas caffeine may disturb the absorption of protein.

However, one thing is sure: there is no obvious evidence (up until now) that caffeine is going to slow/block absorption of the protein.

Truth be told, as we do drink a lot of coffee, a link like this would have been revealed until now. Even if caffeine does limit absorption, the effect is quite minimal. Chances are you’re still going to get a good amount of protein.

As for the heat changing the value of protein, there’s only a slim chance for that to happen. The protein may change for the worst in many other ways. Cooking steak involves way higher temperatures, and you still get a nice amount of good protein.

Coffee is not even as hot as steak, so the risk of denaturing the protein is rather low. Assuming that the protein is going to change its value, you’re still going to get most of its benefits. Let’s not forget that our body is going to change protein throughout digestion anyway.

On top of everything else, whey protein is quite resilient anyway and can take heating with no problem whatsoever. You can have your protein powder and coffee together and enjoy their benefits.

Our final answer for the question: Can I put protein powder in coffee?

Adding protein powder to your coffee is a strong way that more people should try when in need. There are many methods to do it, and there are no reasons for you not to try getting the benefits of coffee and protein in just one tasty drink.

No matter which method you go within the end, the combo between protein powder and coffee is a bit about trial and error. You’re going to find out on your own that some protein powders work better than others, whereas some flavors you may like and some you’re going to dislike.

The type of powder that you’re going to use is going to be essential for the final taste of your drink so it may take you a while until you get the perfect combo for your taste. Keep in mind that, even so, this combo may not work for everyone.

For example, the addition of protein would break the fast for anyone following an intermittent fasting approach. Others may simply not need extra protein in their diet, especially if they are following a relatively high protein diet or are carefully managing protein levels for ketosis.

Still, for everybody else, protein in coffee is an interesting idea and one that is worth trying out for yourself. If nothing else, it is a different approach to getting nutrients, and you may find that the result is amazing.

How to Indulge in Takeaways and Still Enjoy Your Diet

Embarking on a new diet brings many challenges that you must pass to stay on track. One of the hardest challenges in this busy day and age is the need to cook your meals. Whenever you look at diet plans, they all say to use fresh ingredients every day, use lean meats, and healthy cooking oils. On top of this, takeaways have pretty much become taboo to those on diets.

After a long day at the conclusion of an even longer week, the last thing you want is to undergo the whole process of preparing and cooking a meal. Luckily, there are, in fact, many healthy options to be delivered to your door from the takeaway menu. Sure, takeaways used to be seen as the unhealthy option, but now you can stick to your diet while indulging in some specially cooked and delivered foods.

Get spicy with an Indian

Get spicy with an Indian
Source: Pixabay

Indian is one of the world’s favorite cuisines. The mix of colors and spices makes for an exciting meal every time. Many Indian dishes are packed with healthy vegetables, and some of their cooking styles mean that the meat isn’t soaked in oil. Best of all, spicy foods bring their own perks, such as helping weight loss and lowering blood pressure, according to Self.

The key with Indian dishes, if you’re on a diet, is to avoid the creamy dishes, such as korma and tikka masala. With the meat and likely a side of naan or poppadoms, you’re looking at a 1000-plus caloric evening loaded with fat.

If, instead, you turn to a meal of tandoori chicken, a small portion of boiled rice, and half a naan, you would instead be taking on around 400 calories with a low fat count as well, per the Express. The sauce-free dishes are key to sticking to your diet, so chicken tikka, salads, dhal, and non-creamy vegetable curries.

Discover the new age of veggie

Discover the new age of veggie
Source: Pixabay

Many meat eaters still look down on vegetarian dishes. For some reason, veggie meals still hold a stigma of being bland and unfulfilling. While this may have been true in the early days of vegetarianism in the West, grand vegetarian dishes that are full of flavor have been developed to turn even the staunchest of carnivores.

The vegetarian dishes available for takeaway these days are alive with colors and flavors and are guaranteed to leave you satisfied. You can turn to the healthy alternative foods, as shown by Deliveroo, such as the black bean burger, or something created for the style, such as the spring onion tart.

Vegetable stir-fry dishes have long been a favorite for those dipping into the vegetarian end of the takeaway menu, as have mushroom curries. But, if you do opt for the mushroom curry, be sure to get a non-creamy one. With the absence of meat, you can look forward to low-fat dishes that boast many healthy upsides.

Defy convention and have a Chinese

Defy convention and have a Chinese
Source: Pixabay

It may come as a revelation to many, but there are healthy dishes on the Chinese takeaway menu. Often seen as the dieting devil because of its many battered and crispy dishes, the Chinese menu holds many diet-friendly dishes tucked away.

It’s best to avoid the battered and crispy items, as well as the special and egg-fried, and the prawn toast and spring rolls. Instead, the NHS says that you should turn to plain boiled rice, crab and corn soup, steamed items like dumplings, vegetables, and fish. On top of this, you can get some Szechuan prawns and chicken chop suey.

So, as you can see, there are many healthy and delicious options on takeaway menus which you can order in. Best of all, you get to put the wok away for the evening while sticking to your diet.

Ketogenic Diet Meal Plan for Beginners – Everything You Need to Know

Ketogenic Diet Meal Plan

So you have decided to adopt the low-carb, high-fat diet and generally don’t know what constitutes a ketogenic diet meal plan. In this article, I will consider the things you must know before going keto.

A lot of people are going the keto way as ketogenic foods help to speed the rate of weight loss, provide the body with more energy, and also help to improve workout routines.

Adopting a keto meal plan alone may be a bit difficult especially if you are more familiar with carb-heavy foods than foods that are high in fats. Before you choose to plan a ketogenic diet, you need to:

What you need when planning a Ketogenic Diet?

1 Planning A Ketogenic Diet

  • You need to know if you have any hormonal deficiency which requires you to take in more calories.
  • If you are uncertain about this, you can consult your doctor or better a dietician who will assist you in determining if you have any hormonal or endocrine deficiency problems.
  • You need to know the number of calories you consume when on a ketogenic diet. The better approach will be to count your calories as by so doing, you can be sure of what you consume per meal.
  • You need to get enough rest. You most certainly don’t need to be fixing a sleep schedule, but if you want to get the best out of ketogenic food, you need to get enough rest daily. Anything from 6hours and above daily should be enough.
  • You also need to know the number of macronutrients you consume per meal. Macronutrients constitute proteins, carbs, and fats. While it will be impossible to toss out protein and carbs from your diet, you will need to calculate how little or how much of each you need in your diet to accomplish your goals.
  • You need to follow what works comfortably for you if you require more calories you need to be consuming more fats which could be in the form of coconut oil, butter, and macadamia nuts while if you need to reduce your calorie intake, you could cut down on your protein intake or opt for low-carb protein powder.
  • Lastly, you need to stick to your goal, which in this case will include staying true to your meal plan as even the slightest of cheat meal can affect your ketosis process.

Planning a ketogenic diet

2 Planning A Ketogenic Diet

The best way you can be certain of ketosis is to plan out your meal and stick to your meal plan. There are two ways to approach this which includes knowing:

  • When to eat and?
  • How much to eat?

One of the benefits of a keto diet is that you don’t necessarily have to track the amount of food you consume, but I strongly advise that you do as this is the only way you can be certain of what you are eating.

It doesn’t necessarily matter what time of the day you eat, but you do not stick to your scheduled time for breakfast, lunch, and dinner. You can also have snacks in between provided that it doesn’t go against your ketosis. To decide how much you need to eat, you need to ensure that you consume

  • 70% of calories from healthy fats
  • 20% of calories from protein
  • And 10% from carbs.

Ketogenic Diet Meal Plan

Below is a sample meal plan to get you started on a ketogenic diet, but you need to understand that it will require a bit of trial and error to finally find a meal plan that best suits you.


3 Breakfast

Option 1: eggs, whole milk, and unsweetened yogurt assorted with a few walnuts, raspberries, and chia seeds. To pull this off, you need to carefully count the carbs since yogurts contain a high amount of lactose which leads to more carbs. The eggs provide a carb-free protein which helps to balance out the macros.

Option 2: mushroom, spinach, and feta omelet with keto coffee. This breakfast is rich in both healthy fat and protein which helps to reduce your food cravings before lunch.


4 Lunch

Option 1: Salad combined with avocado, cheese, nitrate free bacon, pumpkin seeds and grape tomatoes dressed with blue cheese or ranch.

Option 2: tiny cubes of grilled chicken, pickle slices, boiled egg, broccoli or cauliflower, almonds or walnut, guacamole, nitrate-free ham dressed with ranch dressing is a great keto meal you can have for lunch.


5 Dinner

Option 1: grilled chicken in addition with few tomatoes, zucchini, eggplant and yellow squash, with a blend of garlic in olive oil. You can also add coconut cream or heavy cream to balance out macros.

Option 2: romaine lettuce with Caesar salad, parmesan, bacon and chicken breast. You can include olive oil or plenty of cheese to increase the fat content.


You can choose any snack in between meals provided that they are keto friendly.

On a Final Note

Planning and maintaining a ketogenic diet requires a great deal of discipline as you have to completely ignore meals that can affect your goals. You also need to make it a habit of counting calories as that the best way to be certain of what you eat.

If you have any further questions or a thing or two to add feel free to let me know in the comment section, if you also find this information helpful, don’t hesitate to share it among your circle.

Author’s Bio:

My name is Layla and I’m a writer at – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.

The Best Probiotic Products for Gut Health

Just because you think germs are gross doesn’t mean your body feels the same way. In fact, of the trillions of cells which comprise your body, the majority are bacterial and not human.

Clearly your body has a soft spot for the germs you try so adamantly to avoid. The truth is that the best probiotic products for gut health are responsible for maintaining healthy digestion as well as supporting a strong immune system.

What you eat affects the bacterial in your gut, which in turn affect your digestion, immunity, your body weight, and overall health.

Healthy Gut Guide to Probiotics

You eat certain foods because of the benefits they provide: oranges give you vitamin C for an immune system boost, milk gives you calcium for strong bones, and fish gives you omega-3 fatty acids for brain health. In the same manner, you should eat certain foods to keep your gut bacteria happy and healthy.

There are probiotic foods (often fermented) that allow bacteria to thrive, thereby helping them to protect your gut and body from harmful invaders. There are a number of foods available for you to buy to ensure you deliver all the nutrients and live cultures that your tummy craves.

  1. Plain Yogurt: Chobani’s plain non-fat yogurt is an easy way to consume three types of bacteria without worrying about calories. This probiotic-filled yogurt has also been linked to increased connectivity in certain parts of the brain, meaning you may get a cognitive boost with every cup.Siggi’s plain yogurt is made from pasteurized skim milk and live active cultures, ideal for any troubled tummy. Add some fresh fruit and enjoy a probiotic, high-protein, and antioxidant-rich snack.
  2. Sauerkraut: Essentially fermented cabbage, sauerkraut is an excellent source of probiotics. Eden Foods Organic version provides the perfect topping for sandwiches, salads, and soups. Adding a unique flavor to any meal and a host of beneficial bacteria, sauerkraut helps to lower cholesterol and ensures that the intestinal balance of bacteria stays in favor of the good guys.
  3. Culture Shot: It may not sound as appetizing as other ‘shots’ but it is definitely better for you. A culture shot is exactly what it sounds like: a probiotic-filled juice to be consumed in small, quick doses.Farmhouse offers dill pickle and smoked jalapeno varieties, each packed full of the probiotics your body needs. If you can handle shots of whisky or tequila, then you can handle this one and your body will actually be thankful you did it.
  4. Miso: Miso paste may not be the first thing you think of when it comes to seeking probiotics, but it happens to be full of them.Miso Master is the brand to look for because it contains more rice and barley than soybean, and these ingredients ferment much faster. This means their miso paste is considered short-term aged and has more active bacteria than any of the long-term aged varieties.
  5. Kimchi: A spiced cabbage, kimchi is a staple of the Korean diet that has become popular around the globe. Due to its high probiotic content, kimchi is often called a “super-food.” Mother In Law’s kimchi is made with a bone broth and salted fish for added nutrients. It delivers bacteria-rich goodness to your stomach.Kimchi has been proven to be very effective in individuals with inflammation, frequent bowel pain, irritable bowel syndrome, and leaky gut syndrome.
  6. Kombucha Tea: This fermented tea drink contains enzymes and probiotics, making it a double dose of health benefits. Don’t be turned off when you see the bacteria and yeast settled at the bottom of the glass or bottle, this is where all the good stuff is.GT is a popular choice offering many organic flavors to choose from, and the Health-Ade brand offers a “bubbly” option. These are the only commercial teas fermented 100% in-glass, making them as unique as they are healthy for you.
  7. Tempeh: For those who are gluten-free or vegan, you can opt for tempeh to get your probiotic fix. Tempeh is a complete protein that contains all essential amino acids and is full of bacteria.It is more than just a meat alternative, it is a gut-happy staple. Noble Bean provides an easy-to-use and easy-to-cook product for anyone not familiar with cooking cultured products.

More Probiotics for Your Health

In addition to these popular products, there are other items you can add to your diet to increase your probiotic store. One easy way to do this is by purchasing probiotic supplements, just be sure that you do proper research on which supplements are best for you before buying any.

Beyond supplements, there are other foods that can be helpful as well. You no longer have to hide the chocolate, so long as it’s dark, because 85% cocoa is a real treat for your stomach.

Gut bacteria ferment dark chocolate into heart-healthy and anti-inflammatory compounds. Just be sure to watch the sugar content, as bad bacteria thrive on sugars, which can erase all the positive work the good guys just did.

Less tasty, but just as effective, apple cider vinegar contains many probiotics and can help to relieve acid reflux while supporting weight loss. Try drizzling some over a salad to give your stomach a boost in fat, carbohydrate, and protein digestion.

The fermenting process involved in making pickles makes them an ideal candidate for increasing probiotic intake. The best part about pickles is they can be added to salads, sandwiches, or just eaten as a snack.

Olives are another tasty snack that can be cured for anywhere between 3 and 14 months, allowing them to cultivate numerous probiotics for your health.

Bone broth not only protects your intestinal lining, which can prevent leaky gut syndrome, it also aids digestion and supports the work of intestinal flora. Add this to any soup, sauce, or side dish to enhance the probiotic performance in your gut.

What You Should Remember About Probiotics

Including any of these options in your daily mix, will increase bacterial counts and keep the balance favored towards the good strains. Your health and well-being depend in part on the happiness of these tiny microbes, so you want to make sure you feed the beneficial ones.

Just as the right foods can enhance your health, processed foods and sugars can allow bad bacteria to thrive, thus increasing your risk for disease. Giving your gut what it wants can help you lose weight, reduce digestive troubles, enhance nutrient absorption, and improve immunity.  Probiotics don’t sound so bad after all, do they?

How to Lower Your Mortality Rate


In 2016, the U.S Department of Health and Human Services’ Center for Disease Control and Prevention released some worrying data: for the first time since 1993, life expectancy in the United States fell. Furthermore, the death rate also increased between 2014 and 2015. While some of the deaths were caused by drug overdoses, road accidents, and gunshots, most of the fatalities were due to illnesses, including heart disease, respiratory disease, kidney diseases, diabetes, and Alzheimer’s. While the numbers only increased by a few decimal points for some of these health concerns, the fact still remains that the diseases continue to be the leading causes of deaths in the U.S. This article takes a look at what you can do to lower your mortality rate so you can enjoy a longer and healthier life.

Get some exercise and maintain a balanced diet

Image credit: Pixabay

In a previous article here on Nutri Inspector, we talked about how Americans virtually have zero excuses not to get some exercise, owing to the various outlets and opportunities available to them. If you’re not a fan of monotonous gym-based workouts, there are other ways for you to sweat out the toxins and other harmful substances in your body. For instance, you can find a sport that interests you and join a team or play with friends. You can also take up outdoor activities, such as hiking, cycling, or kayaking if you prefer to connect with nature instead of exercising indoors.

A good diet is an important part of lowering your mortality rate. While it’s true that maintaining a healthy weight can help you lower your mortality rate, this is only one aspect of following a proper diet. The American Cancer Society advises increasing your fruit and vegetable intake to 2 ½ cups each day and reducing the amount of red meat and processed food you consume. This diet change will decrease your risk of getting cancer and heart disease.

Be health-savvy

Pretty Woman
Image credit: Pixabay

According to Health IQ, being mindful of your health can reduce the chances of getting cancer, as well as cardiovascular and heart diseases. The site demonstrates how just a few changes to your lifestyle can have a huge effect on your health. For instance, incorporating just 10-15 minutes of exercise into your daily routine can help you improve your physical condition, as will incorporating more vegetables into your diet. Although everyone is different in terms of their dietary and fitness requirements to stay healthy, one way that you can keep track of your health concerns is to get regular check-ups from your doctor. This way you can get medical advice on how best to stay in top shape.

Foster relationships

Image credit: Pixabay

Mayo Clinic suggests that maintaining good friendships has a direct impact on your health. Not only do you get companionship from your friends, your links to them can also help reduce your stress, improve your self-esteem, and support you when in need. Some studies have discovered that older adults who have maintained rich relationships with friends have a higher chance of living longer compared to those who don’t. For instance, Psychology Today claims that strong social links can help people, particularly the elderly, remain physically and mentally healthy for a long time. The article notes that their social interactions with their families and friends may be a critical element in making sure that they remain physically and mentally well.

Surround yourself with greenery

Image credit: Pixabay

CBC reports that surrounding yourself with a “green” environment can actually help you live longer. The study showed that exposure to green spaces improved mental health and also had an impact on physical health. This tip doesn’t necessarily mean that you need to maintain a huge garden or live next to a park. According to the article, having a good view of natural elements can do wonders for your wellbeing. One of the researchers stated that the reason green spaces can have such a positive impact on people is that it represents “an absence of traffic congestion, [and] an absence of the noise and pollution from cars.” If you are looking for an energy boost, a quick walk outside can be a big help for your physical and mental health.


A Story About How to Fight the American Obesity Epidemic

This article is published as part of Nutri Inspector’s scholarship application by Chima Enwere who studies at The University of North Carolina at Pembroke.

My longtime friend, Jeffrey, spent his childhood through his early 20s suffering from the American obesity epidemic. Around 65 percent of Americans suffer from this life-threatening disorder. At age 13 he was a whopping 200 pounds. He tipped the scale at 270 pounds at age 18. To make things much worse, was only 5’5”. After he moved out from his mother’s home and on his own in his early 20s, Jeffrey decided to make a huge life change. He decided to lose the weight that has been weighing him down both physically and emotionally.

Since his mother was no longer responsible for buying his groceries, he used this new opportunity to completely change his “diet”. Both my friends and I doubted that his new “diet” would last long. He proved us wrong, however. Jeffrey tried to incorporate physical activity into every aspect of his life. For example, he would park his car as far away from the store to increase the walking distance, take the stairs instead of the elevator, do pushups and sit-ups during commercial breaks, and stand instead of sitting at a sporting event.

At the time, he was working for a fast food restaurant, so to avoid the impossible-to-resist temptations, he left the job and sought a solely physical job away from fast food temptations. He landed a job as a truck loader which has a high demand for physical activity. One tip he always gives to me is, “Create a no-fail zone”. Do not set yourself up for failure. For Jeffrey, his fail zone was his previous workplace. He also suggests that you adopt this principle in your home. He says that when you go grocery shopping, make sure to stock up on plenty of healthy snacks because there will be some late nights in which you will raid the fridge, and if there are only healthy options available, you will be forced to have a healthy snack.

Jeffrey always stresses that you should not be too hard on yourself. There were days every once in a while where he would purposefully cheat and skip workouts. Taking a break to indulge every so often can be just as crucial to the weight loss process as the whole journey itself. Nevertheless, there were extended periods where he “fell off the wagon”. Jeffrey did not let those falls keep him down. He would just pick up where he left off and tried even harder. His unfailing persistence got him to his goal. He plummeted to 160lbs! Jeffrey is 30 now which means it has been about 10 years since he has reached his goal, and he has kept all of the weight off when everyone else thought he would gain it all back. “I did not go on a ‘diet’. I made a lifestyle change. Diets are short term. They will always fail, and you will end up where you started. You have to make up in your mind that what you are doing is going to become part of your daily life.”

“Eat your veggies. Exercise regularly. Drink plenty of water. Limit your junk food intake!” I’ve heard the same things over and over and over again… yet, I did not listen. “If you don’t exercise, you’ll gain weight, and there are many health consequences that come with excess body fat”. Not only did I hear this from my parents but from friends, TV, radio, and the internet. I did not want to believe any of it. It was so easy and fun to habitually indulge in unhealthy fast food. It was so easy to just lie around and surf the web all day long without getting proper exercise. Now, at age 22, this is beginning to catch up with me. No, I do not have health issues that are associated with being overweight… yet But, I do feel unhealthy. I know that is not how I am supposed to look and feel. I now realize that everything they told me is true. A healthy lifestyle consisting of a balanced diet and exercise truly is the best lifestyle. Recently, I analyzed my life, and realize it is time for a “lifestyle change.” I have since begun an exercise routine, and I have begun eating smart. No, I am nowhere close to my ideal weight, but I already feel a difference. If I could do it all over again, I’d go back to my childhood and adopt a healthy lifestyle so I would not be battling these issues now. I think of Jeffrey’s journey every step of the way to get me through this.​

A Healthy Diet is Key To a Long and Happy Life

This article is published as part of Nutri Inspector’s scholarship application by Mikayla Batkiewicz who studies at University of Central Florida.

When someone pursues a healthy diet that contains ample nutrients, their body is more energized and functions properly. A healthy diet supports a person’s overall health, their weight and prevents diseases, which is why new studies have been conducted to find foods that can boost one’s health, like grapefruits and chia seeds.

In relation to overall health, a proper diet provides nutrients that support the activities of day-to-day living, protect cells from environmental damage and repair any cellular damage that might occur. With the required amount of protein, injured tissues are rebuilt and the immune system stays healthy. Additionally, carbohydrates and fats fuel the body, while vitamins and minerals support the daily processes of the body. For example, Vitamins A, C, and E act as antioxidants to protect cells against toxins. Vitamin B helps to extract energy from the food. Phosphorus and calcium help the bones stay strong, but potassium and sodium help to transmit nerve signals. If your body is deprived of these necessary nutrients, then your body’s system will slow down, become weaker and more susceptible to disease.

Along with helping to keep a person’s body strong, a healthy diet helps to control a person’s weight. By making sure that you take in the same number of calories as you burn, your body weight will stay steady overtime. If you consume more than you burn, then you gain weight since your body converts the extra calories into fat tissues. If fat tissues accumulate, you are at risk for dangerous health problems, such as heart disease, hypertension, respiratory issues, diabetes, and cancer. Also, a proper diet and exercise helps to keep your metabolism steady, prevent depression and lessen arthritis.

One of the main risks of following an unhealthy diet is obesity. According to the U.S. Department of Health and Human Services, 39% of U.S. adults are obese and 17% of children are obese. It occurs when fat tissue accumulates from excess calorie intake. However, too little or too much of nutrients can cause other health issues. For example, a lack of daily calcium intake can lead to the development of osteoporosis. Also, too much saturated fat can cause cardiovascular disease. Meanwhile, too few fruits and vegetables in one’s diet is associated with an increased incidence of cancer. A healthy lifestyle is key to a long life and without potential diseases, such as diabetes and cancer. Maintaining a healthy diet and exercise plan leads to a healthy and steady weight. Incorporate a variety of food groups in order to balance out nutrients and vitamins to ensure a healthy diet. There is a diverse group of foods that can help boost your metabolism, burn fat and provide nutrients. Included in the mix are chili peppers, coconut oil, chia seeds, nuts, and grapefruit.

Chili peppers are known to cause a burning sensation in one’s mouth when eaten, but they have also been known to help break down fat in the body. Chili peppers contain a chemical called Capsaicin, which releases adrenaline when it enters the bloodstream. The breakdown of fat happens in a two step process and requires exercise. When Capsaicin enters the body, it breaks down fat, however, that fat needs to be burned off in order to have an effect. When chili peppers are not combined with exercise, the fat is left alone and no effect is created. On the other side, if chili peppers are combined with exercise, fat is burned off and there is a decrease in body fat. When Slism did a study with chili peppers, the data showed that after thirty minutes from taking in Capsaicin, the fat burning process began. Therefore, a person should exercise within thirty minutes in order to see results. Besides helping to burn more fat, Capsaicin can help to increase the amount of brown fat one person has. Brown fat works to regulate body temperature, but white fat does not. White fat makes up most of the fat in our bodies while brown fat is a very small percentage of our body fat. When chili peppers were used for animal studies, subjects demonstrated high levels of brown fat activity after exposure to Capsaicin. Besides decreasing fat amount when combined with exercise, chili peppers can create a boost in mood because of a rush of endorphins and can help relieve pain. Like other citrus fruits, chili peppers contain plenty of vitamin C and vitamin A, which are important vitamins that are needed daily. Chili peppers are a way to increase the amount of fat burned because they contain Capsaicin, and in addition to chili peppers, jalapenos, habaneros and cayenne powder contain Capsaicin.

Similar to chili peppers, coconut oil can help boost metabolism and help with weight loss when combined with exercise and dieting. Coconut oil is comprised of medium chain fatty acids rather than long chain fatty acids that other fats contain. Since coconut oil has different fatty acids than other fats, it is metabolized differently. What makes medium chain fatty acids different than long chain fatty acids is how they are digested. Medium chain fatty acids are sent directly to the liver from the digestive tract, where they are used for energy right away or are turned into ketone bodies. When coconut oil was used in diets for rats, the rats that were fed the medium chain fats gained 20% less weight and 23% less body fat, according to Authority Nutrition. When compared with other foods, coconut oil is more thermogenic, which means that it is known to increase fat burning. One study found that one to two tablespoons of medium chain fats per day increase fat burning by 5%, which is about 120 calories per day, according to Authority Nutrition. Since the amount of fat burned is increased by medium chain fats, metabolism can be boosted by foods containing medium chain fats. Additionally, medium chain fatty acids, when compared to the same amount of calories from other fats, increase feelings of fullness and lead to a decrease in calorie intake. Authority Nutrition found that coconut oil can boost metabolism and reduce appetite, which can help with weight loss. A study with forty women tested the effects of coconut oil for 28 days and each participant was given either two tablespoons of coconut oil or soybean oil. The participants were told to reduce their calorie intake and walk every day. The results showed that both test groups lost around two pounds, but the coconut oil group had decreased waist circumference while the soybean oil group actually had a small increase in belly fat. Also, the coconut oil group had increased HDL cholesterol levels, however, the soybean oil group had reduced HDL and increased LDL levels.

Chia seeds have been linked to decreased appetite and weight loss because of the high amount of fiber that chia seeds have. Just two tablespoons of chia seeds have nearly ten grams of fiber, which is 40% of the recommended daily intake. Various studies have shown that eating 30 grams of fiber a day can help a person lose as much weight as if he or she followed a more complex diet. Fiber is essential to help balance insulin levels. According to the National Institutes of Health, seeds like chia seeds can be a natural blood sugar balancer. Fiber also has digestive benefits. Fiber helps to maintain bowel regularity and healthy stools. Along with diet benefits, chia seeds are high in omega-3 fatty acids. Foods high in omega-3 fatty acids can reduce your risk of a metabolic syndrome and coronary heart disease. Chia seeds have the ability to reverse inflammation, regulate cholesterol and lower blood pressures. Research done in Massachusetts has shown that there are positive benefits of chia seeds in relation to allergies, angina, athletic performance, cancer, heart attacks, hormonal disorders, hyperlipidemia, strokes, and vasodilatation. Chia seeds contain a high amount of antioxidants that help prevent cell damage and are a good source of calcium, phosphorus, manganese, zinc, and copper. Antioxidants help to speed up the skin’s repair systems and prevent damage, which helps to prevent aging skin. They also can prevent premature skin aging due to inflammation and free radical damage.The minerals contained in chia seeds can help prevent hypertension and maintain a healthy weight. Just two tablespoons of chia seeds contain 18% of the daily recommended intake for calcium, 35% for phosphorus, 24% for magnesium, and 50% for manganese. Since chia seeds have multiple weight loss benefits and nutrient benefits, they should be incorporated into diets in ways such as smoothies, oatmeals, salads, salad dressing, yogurt, soups, muffins, bread, pudding, or baked goods.

Even though nuts are full of fat, they are packed with antioxidants, protein, copper, fiber, magnesium, monounsaturated fats, folic acid, and vitamin E. The fats that make up nuts are heart-healthy nuts and help to reduce the risk of heart disease and type 2 diabetes all while helping to control weight. Health problems caused by bad fats are usually saturated and trans fats, which are not found in most nuts. Instead, monounsaturated and polyunsaturated fats make up nuts and have multiple health benefits. Nuts, such as walnuts, contain omega-3 fatty acids, which are found in salmon too. Since 2003, the Food and Food Administration has supported scientific evidence that suggests that eating 1.5 ounces of most nuts can help reduce the risk of heart disease because of the low amount of saturated fat and cholesterol. Frank Hu, Associate Professor of Nutrition and Epidemiology at the Harvard School of Public Health, conducted a study and concluded that one to two ounces of nuts a day can reduce the risk of heart disease by 30%. Just like chia seeds, nuts have been discovered to help lower LDL cholesterol levels and raise HDL “good” cholesterol levels. Because of the health components of nuts, researchers have discovered that nuts help lower a person’s risk of getting type 2 diabetes. The Journal of the American Medical Association conducted a study that found that women who eat nuts at least five times a week had a 30% reduction in diabetes risk over women who never ate nuts. Nuts can even help with maintaining a healthy weight. Nuts are filling when eaten, which makes it likely that someone will eat less later in the day. As a result of the fewer calories being eaten in the day, weight is lost and a healthy weight can be maintained. The fat that nuts contain helps to keep people fuller longer and they are a good source of energy. One study found that men or women who ate two or more servings of nuts a week had a 31% lower risk of weight gain when compared to those who never or rarely ate nuts. Additionally, 36 studies found that nuts did not contribute to an increase in weight, body mass index or waist size. Some of the healthy options for nuts include walnuts, pistachios, peanuts, almonds, pecans, and hazelnuts.

Grapefruit is another food that has multiple health benefits including weight loss. Since grapefruit contains an organic compound called nootkatone, which activates an enzyme called AMPK, grapefruit helps to boost metabolism and encourage weight loss. When AMPK is activated, it supports the body’s energy producing process, like glucose uptake, which helps to boost metabolism. Generally, AMPK is activated during exercise to help store sugar and fat in order to preserve energy. When the American Journal of Physiology-Endocrinology and Metabolism conducted a study with animals, it demonstrated how nootkatone affects the body long term. The study showed that nootkatone reduced high fat, weight gain, abdominal fat accumulation, the development of hyperglycemia, hyperinsulinemia, and hyperleptinemia. This study showed how grapefruit can prevent obesity and improve overall physical performance. Additionally, animal studies have shown that grapefruit beats out anti-obesity drugs when it comes down to weight loss. When grapefruit studies were conducted using humans, it was seen that grapefruit helped with weight loss, metabolism and insulin resistance. According to the International Journal of Cosmetic Science, grapefruit can be used to reduce cellulite. The best way to reduce cellulite is through inhaling the vapor of the extract because it stimulates the nervous system by 250%. Also, grapefruit has high levels of anti-inflammatory and skin-cleansing agents. It includes the enzyme bromelain, which helps to break down cellulite. Other animal and cell studies have been carried out and the American Institute for Cancer Research said that the studies showed that grapefruit’s phytochemicals naringin and limonin have an ability to reduce the growth of colon, skin, lung, breast, and stomach cancers. Not only did the growth slow down, but the rate of cancer cell self-destruction increased. Compounds found in grapefruits decrease inflammation and increase enzymes that deactivate carcinogens. Grapefruits are also known to help one’s immune system. Along with a high amount of vitamin C, there are bioflavonoids that help give you an extra immunity boost. Vitamin C cells help to prevent the body from contracting sickness and infections. The American Heart Association conducted a study in 2012 and the study showed that eating grapefruits can be helpful in lowering the risk of a stroke. With flavonoids are consumed, they help to lower the risk of an ischemic stroke. The study had around 70,000 women and it found that women who consumed high amounts of flavonoids had a 19% lower risk of ischemic stroke than women who consumed little flavonoids. When it comes down to skin health, grapefruit is used in cosmetic and skin-cleansing products because it contains acids that cleanse the skin. Also, vitamin C acts as an antioxidant to protect the skin and is essential to the formation of collagen. Collagen helps to keep skin wrinkle-free and youthful. Pink grapefruits are rich in beta-carotene, which improves hyperpigmentation and slows down the aging of skin cells. Lycopene is also in grapefruits and is known to guard against sun induced skin damage and mutation as well as inflammation. Lastly, grapefruit contains a breakout-fighting and pore-cleansing ingredient called salicylic acid. This is a common ingredient in acne medicines because of the ability to help clean pores. Grapefruit can be eaten sliced up, in salads, smoothies, juices, and salad dressings.

Maintaining a healthy weight and healthy lifestyle is important for living a long and happy life. Recent studies have shown that there are foods that can help improve cell health, the immune system, skin, the digestive system, and metabolism. These foods include chia seeds, grapefruit, nuts, and chili peppers and can be eaten plain or they can be incorporated into meals, like salads. There are multiple benefits when it comes down to eating these “superfoods” daily and can boost a person’s appearance, mood, metabolism, and weight loss because of the active ingredients in them. Besides vitamins and minerals in these foods, there are enzymes, good fats, protein, and fiber. In order to maintain a healthy weight and avoid becoming overweight, exercise and fruits should become part of an everyday routine. When a healthy diet and lifestyle are followed, the risk of contracting an illness or disease decreases and overall health and appearance improves.

Effects of a Balanced Diet and Regular Exercise

This article is published as part of Nutri Inspector’s scholarship application by Jessica Bergman who studies at Liberty University.

Exercising regularly is an excellent way to boost ones metabolism, mental health, and overall energy levels. Today, Americans have the opportunity to enjoy exercise in more ways than ever before. Local gyms, sports leagues, and other public events make exercise readily available for people of all passions and skill levels. Yet public health experts maintain that only ten percent of adult Americans exercise regularly (Physical Fitness).

The majority of students who don’t exercise, agree that exercising is inconvenient, and that they lack motivation to do so. Exercise is not the only way to preserve fitness though; many people have successfully maintained their health through correct eating choices. Developing a custom calorie intake is the first step in losing weight, which in turn causes benefits such as healthier joints, a stronger metabolism, lower risks of illnesses such as heart disease and diabetes, and a boost in overall fitness (Physical Fitness Boom).

There are many people that desire to be healthy, but they genuinely don’t have the time or resources required for exercising. Though they do not enjoy the benefits of exercise, they are able to maintain fitness through a balanced diet. Everyone has a different metabolism; therefore a balanced diet will vary from person to person. Rachel Johnson, a university of Vermont nutrition specialist, says, “Be active enough to enable yourself to have an energy [calorie] intake that lets you enjoy your food.” if exercise is not coupled with a healthy diet, it can often prove to be an ineffectual method for improving ones fitness.

It is crucial to have a varied diet in order to absorb essential nutrients such as carbohydrates, protein, fat, vitamins, and minerals. These essential nutrients have many diverse functions, and a reasonable consumption of them can affect almost every aspect of the body in a positive way.

Virtually all ailments can be linked to a corresponding vitamin deficiency, and in some cases, vitamins have been the sole key to restoring health to people afflicted with common illnesses. (Diet and Health) Medical experts say many fruits and vegetables help prevent and treat certain diseases.

Apples aid in digestion and help alleviate constipation and diarrhea. Carrots help prevent lung cancer, reduce the risk for other cancers, and help lower blood cholesterol. Red grapes contain polyphenols, which lower blood pressure. Strawberries and other berries help strengthen blood vessels and contain high amounts of cancer-fighting antioxidants, plus they are high in fiber and have more vitamin C than oranges. (Diet and Health)

For those who are willing to put in the effort of maintaining a healthy diet, exercise can be a very fun, rewarding process. Today, many people turn to sports for their daily exercise instead of the gym because of the motivational atmosphere that sports provide. Children are the most likely to gravitate to this style of exercise, but according to an article done on physical fitness, “children are more inactive than ever before. Fortunately, innovative physical educators are continuing to reverse the trend by acquainting kids with activities that interest them-and that can help them maintain fitness through life.” (Youth Fitness).

Almost everyone can find a sport that suits his or her individual needs because of the sundry of athletics to choose from, ranging from high intensity sports such as running or cycling, to more relaxing activities such as water aerobics. Through sports, many people have found an effective exercise program as well as a life long passion.

Unfortunately, people rarely stick to their grueling exercise regimens, although those who do, enjoy a major boost in numerous aspects of their lives. The two most common of these aspects are: improved physical fitness, and enhanced mental fitness. In addition to the decreased risk of degenerative diseases, some of the benefits of regularly exercising are; increased energy levels, as well as superior concentration skills.

Exercising also provides a major boost in the circulatory system, which in turn promotes blood flow to the brain and extremities in the body (Physical Fitness). The pulmonary system is also heavily affected by exercise, which helps to supply an abundance of oxygen to the brain. A study known as “the most extensive analysis yet of the effects of fitness on longevity”, concluded that exercise could even play a role in preventing cancer (Physical Fitness).

Perhaps the biggest reason that people choose to exercise is because of the fact that those who choose to do so, enjoy considerably longer lives, as well as a better quality of life. Men and women who do stick to their exercise routines enjoy benefits that go beyond just a healthier body. They also tend to excel in mentally or physically demanding situations.

People that are in good shape can enjoy life on a different scale than their sedentary friends. Some people who wish to enjoy some of nature’s most breathtaking views are hampered by the fact that they would not survive the long, strenuous hike to get there.

William Prentice, coordinator of the sports medicine program at the University of North Carolina at Chapel Hill asserts, “A student may not be able to participate in activities such as swimming, mountain climbing, skiing, backpacking, or scuba diving because of a lack of fitness. Even if an unfit student does participate in these activities, his or her safety, proficiency and enjoyment may be considerably less than that of a person with a higher level of fitness.” prentice goes on to say, “without regular exercise, a college student may fall victim to depression and a variety of nagging physical ailments.”

To some, the thrill that comes with a physically demanding activity such as kayaking or repelling can only be experienced through movies. It comes as no surprise that “action and adventure” is one of the most popular movie genres in Hollywood. People want to experience the thrills that they see in a movie, but only a select few actually get the opportunity to do so.

Developing a healthy diet and exercise routine could possibly be the most effective way to counteract a myriad of physical ailments. Many people who used to spend thousands of dollars for doctor appointments have found an inexpensive, yet successful cure in their choice to exercise and eat right. Today, nutrition and exercise specialists are encouraging people to learn about how a healthy diet and regular exercise can affect them personally, and in the future, more and more people will take advantage of this miracle cure.

Works Cited​

  • Leepson Marc. “Physical Fitness.” (CQ Researcher) 6 Nov. 1992:953-76. Web. 26 Apr. 2015.
  • Worsnop, Richard L. “Youth Fitness.” (CQ Researcher.) 26 Sept. 1997: Web. 26 Apr. 2015
  • “Physical Fitness Boom.” Editorial Research Reports 1978 vol. 1. Washington: CQ Press, 1978. 261-80.
  • . (CQ Researcher). Web. 26 Apr. 2015.
  • “Nutrition, Exercise Standards Revised (Special Report).” (Issues & Controversies.) InfoBase learning, Sept. 2002. Web. 26 Apr. 2015.
  • Masci, David. “Diet and Health.” (CQ Researcher) 23 Feb. 2001: 129-60. Web. 3 May 2015.

Childhood Obesity and Media Advertisements

This article is published as part of Nutri Inspector’s scholarship application by Abby Opher who studies Human Nutrition at Case Western Reserve University in Cleveland, Ohio.

More recently, childhood overweight and obesity has become a pressing issue in the U.S. In the 1963-1970 period, only 4 percent of children aged 6 to 11 years were defined as being overweight. By 1999, the percentage of overweight children more than tripled to 13 percent (Chou). The cause of this great spike has been a subject of controversy, but environmental factors are known to have a large influence on weight (Dubois One environmental variable that is widely discussed is junk food television advertisements aimed at children. These advertisements pose a threat to children who are easily impressed upon by fast food and junk food giants that encourage unhealthy eating habits. The U.S. should consider banning junk food advertisements because children who watch junk food advertisements are more likely to have increased BMI (Chou) and consume more calories (Halford, children are more susceptible to false claims from advertisements than adults are (American Academy of Pediatrics, Nestle), and countries who have instated a ban successfully reduced obesity rates (Tsai).

A study conducted by Chou used advertising information from Competitive Media Reporting (CRM), an advertisement tracking service, and isolated the annual number of seconds of fast-food restaurant messages aired on television for a multitude of fast food restaurants. The researchers then correlated the data with the BMIs of children age 3-18. They concluded that there is a positive and significant relationship between advertising and children’s body mass index. Increasing exposure to fast food advertising by a half hour per week will increase a boy’s BMI by 0.30 kg/m 2 (or 2 percent) and a girl’s BMI by 0.12 kg/m 2 (or 1 percent), which is statistically significant. The study then goes on to determine that a ban on junk food advertisements would reduce the number of overweight children ages 3-11 in a fixed population by 10 percent and would reduce the number of overweight adolescents ages 12-18 by 12 percent (Chou).

While Chou’s research studied the correlation between BMI and fast food advertisements, a different study by Halford analyzed the effects fast food advertisements have on caloric intake in children. Researchers found that exposure to food adverts increases energy intake in young children regardless of their weight status (Halford The study was conducted by showing children age 5-7 cartoons interspersed with fast food advertisements and then providing the children with snap options of varying nutrition. Total calories intake was significantly higher after the food advertisements were shown. Children of normal weight exposed to the food advertisements ate 14% more calories than the children of normal weight who only watched cartoons. Children who were overweight or obese and were exposed to the food advertisements ate 17% more calories (Halford Since a higher caloric intake results in weight gain, it is no surprise that multiple studies have found a correlation, if not causation, between fast food advertisements and childhood obesity.

The American Academy of Pediatrics takes it one step further and attempts to explain why children are more impressible than adults. Children younger than eight years old are cognitively and psychologically defenseless against advertising. They do not understand the notion of intent to sell and frequently accept advertising claims at face value (American Academy of Pediatrics). Fast food advertisers understand this claim and take advantage of susceptible children through television. Marion Nestle, a nutrition professor at New York University, explains that some campaigns aim to convince children that they know more about what they are “supposed to” eat than their parents do. Consequently, children often report that they themselves, instead of their parents, decide what to eat (Nestle). Without television advertisements, and even advertising on other devices, children would not be psychologically tricked into making unhealthy food choices.

This claim can be demonstrated by Quebec’s 1980 restriction on junk-food marketing to kids. Fast food marketing aimed at children under 13 in print and electronic media was completely banned. As a consequence, fast-food expenditures subsequently decreased 13 percent (Tsai), demonstrating the pervasiveness of advertising to children. While the rest of Canada saw a drastic increase in obesity among children since 1980, Quebec maintains the lowest child obesity rate (Ciciora). By looking toward countries, like Quebec, that have had success in managing obesity, it becomes clear that the U.S. should consider banning fast food advertisement to children.

The evidence is clear—media advertising of fast food to children is a factor in the childhood obesity epidemic. Whether the correlation appears between advertisements and BMI (Chou) or advertisements and caloric consumption (Halford, the correlation is clear. Analyzing Quebec’s advertisement ban shows much success in reducing obesity, which can be replicated in the U.S. Although a fast food advertisement ban would be met with resistance from fast food giants, it is a policy that should be considered for the future of our country.


  • “Children, Adolescents, and Advertising.” American Academy of Pediatrics Aa8.6 (2006): 2563-569. Web. 27 Feb. 2017.
  • Chou, Shin-Yi, Inas Rashad, and Michael Grossman. “Fast-Food Restaurant Advertising on Television and Its Influence on Childhood Obesity.” National Bureau of Economic Research, Dec. 2005. Web. 22 Feb. 2017.
  • Ciciora, Phil. “Study: Quebec Ban on Fast-food Ads Reduced Consumption of Junk Food.”Illinois News Bureau. N.p., 19 Jan. 2012. Web. 27 Feb. 2017.
  • Dubois, Lisa, “Genetic and Environmental Contributions to Weight, Height, and BMI from Birth to 19 Years of Age: An International Study of Over 12,000 Twin Pairs.” Public Library of Science. N.p. 8 Feb. 2012. Web. 27 Feb. 2017
  • Halford, Jason C.G, Emma J. Boyland, Georgina Hughes, Lorraine Oliveira, and Terence M. Dovey. “Beyond-brand Effect of Television (TV) Food Advertisements/commercials on Caloric Intake and Food Choice of 5–7-year-old Children.” Appetite 49.1 (2007): 263-67. Web. 22 Feb. 2017.
  • Nestle, Marion. “Food Marketing and Childhood Obesity — A Matter of Policy.” The New England Journal of Medicine 354 (2006): 2527-529. Web. 23 Feb. 2017.
  • Tsai, Marisa. “8 Countries Taking Action Against Junk Food Marketing.” Alternet. N.p., 27 June 2016. Web. 27 Feb. 2017.

How To Make a Milkshake Without Ice Cream

Milkshake Without Ice Cream

What’s a milkshake without ice cream, don’t you think?

You may have run short of ice cream, or the husband forgot to take the list to the supermarket.

Do not fret! There is a solution for you to enjoy the wonders of a milkshake without ice cream.

It can still be a delicious and satisfying treat, with a few creative workarounds.

What You’ll Need To Make a Milkshake?

  • Ingredients. This is of course the most important part of any milkshake, isn’t it 🙂 ?
  • Blender. We usually all have these in our kitchens, but in case you don’t have one, I have few recipe versions that will work with ice bag also (link to my best blenderspost).
  • (Optional) Additional Ingredients likemeal replacement powder, protein powder or natural herb in form of powder. These are optional if you wish to add additional nutritional and healthy value to the milkshake. For example, if you are on muscle building regime, then you should look for additional protein intake.

6 Homemade Recipes: Milkshake Without Ice Cream

To eat more health-consciously, you don’t even have to give up old favorites like milkshakes.

Here are the very best list of mine Milkshakes without Ice Cream recipes:​

Strawberry Milkshake Without Ice Cream

Strawberry Milkshake Without Ice Cream
Strawberries (lat. Fragaria) are lovely fruits and many people really like its flavors as well.

Particularly throughout the strawberry season, lots of people have strawberry plants somewhere in their lawn, and they just love harvesting them all up.

And so, what could be much more fabulous to do with these freshly harvested ripe strawberries than preparing a rejuvenating milkshake?

Maybe there’s not a thing more healthy and scrumptious!

Strawberry milkshakes regularly soothe our hot summer time.

Get energized and refreshed through this fabulous strawberry milkshake recipe for you!

Strawberry Milkshake Recipe Without Ice Cream


  • 4 cups hulled strawberries (preferably fresh)
  • two cups milk
  • two teaspoons white sugar


  • Start preparing your blender and all of the outlined ingredients.
  • Integrate hulled strawberries, milk, white sugar, inside your blender. Mix for around 5 minutes or until finally mixture becomes combined and creamy.
  • Serve in individual glasses and you may also top a dollop or two of vanilla right before drinking your strawberry milkshake.
  • Shed several fresh strawberries and then serve instantly.

Have fun with this refreshing summer season!

Chocolate Milkshake Without Ice Cream

Chocolate Milkshake Without Ice Cream
Milkshakes are easy family fun.

Your basic recipe is just ice cream, milk, and whatever flavoring item you want to be tossed into a blender and mixed.

From there you can upgrade to more than one flavor of ice cream, fancy blenders, and exotic add-ins.

Here, we are going to discuss how we can prepare a healthy chocolate milkshake without ice cream in four simple steps.

Chocolate Milkshake Recipe Without Ice Cream


  • Milk – 1 cup
  • Cocoa powder – 1 tablespoon
  • Chocolate syrup – 2-3 tablespoons
  • Your favorite chocolate energy drink powder – 2 tablespoons
  • Sugar – optional and as per your requirement
  • Whipped cream

Once you have all these ingredients, you are all set to make your favorite chocolate milkshake in just four simple steps. And guess what! This is going to be healthy too!


  • Step 1: Bring all the ingredients together
    Make sure you are decked up with all the ingredients before you begin to make your chocolate milkshake. If you miss any of the above in the ingredients, you will not be able to get the desired results.
  • Step 2: Put all ingredients into the blender
    Pour the milk followed by the cocoa powder, chocolate syrup, sugar and your energy drink powder. Blend all this for about when the ingredients mix and are in a consistent form. If the mixture is too runny, then you might see a layer of froth above the milkshake. If you are not very fond of this, then you might want to get rid of this before you serve it.An experiment like this may bring out the best energy drink for your kids!
  • Step 4: Serve in a glass
    Pour the chocolate milkshake in a glass. You can also pour some chocolate syrup on the walls of the glass to make it look exciting for your kids.
  • Step 5: Garnish it
    Once you have this in the glass, it is time for you to garnish it; this is the most interesting part! You can be innovative to try different things here. Banana goes well with chocolate shakes; so you might want to cut half a banana into small pieces and place it on the surface with some whipped cream. You can also add whipped cream topped up with chocolate shavings or nuts.

Drinking milk is not as pleasant for every child, and so you might have to put some efforts like this to befriend them to milk.

This is much better a form than a regular cup of warm milk.

There are several things one can perform to serve milk in an interesting and exciting way.

The healthy chocolate milkshake is just one of them.

Vanilla Milkshake Without Yogurt

Vanilla Milkshake Without Ice Cream
You are probably used to the great taste of Vanilla Milkshake with ice cream as one of the key ingredients.

But, how do you prepare Vanilla Milkshake without ice cream and still enjoy nothing short of that great taste?

I’ll describe quick steps to follow and also share with you the recipe just in case ice cream is not for you or not readily available and you need to serve Vanilla Milkshake.

In less than 10 minutes, your homemade Milkshake would be ready to serve.

Vanilla Milkshake Recipe Without Ice Cream


  • One (1) tea spoon of vanilla extract
  • Two (2) cups of milk
  • Between 10- 15 ice cubes
  • Three quarter (3/4) cup of sugar

Note: Any type of milk may be used but note that the thickness of your milkshake would depend largely on the type of milk you use. However, for our own purpose here, we’ll use whole milk. So much sugar is being used in order not to loose that sweet taste of a conventional milkshake with ice cream.


  • Get a clean Blender and mix up 2 cups of your whole milk with 1 tea spoon of vanilla extract. Blend the two ingredients for not more than 20 seconds.
  • Measure out 3/4 cup of granulated sugar and mix with the content of the blender for another 5 seconds.
  • Select not more than 15 ice cubes (already crushed) and blend together with the mixture.

Your vanilla milkshake should have a sweet and creamy taste. You might want to serve it when it is still chilled. You could also get creative by adding some other flavours. A good one would be chocolate. Vanilla milkshake without ice cream can go well with snacks and some other fast foods.

The recipe and steps described above is one of the easiest and fastest but there are few other ways of preparing vanilla milkshake without ice cream.​

Alternate Recipe: Coffee with Vanilla Milkshake without Ice Cream

For those coffee lovers these days, here’s a good news just for you!

You would not miss the newest trends this summer time as your obsession is high up in the current market.

Summer is an awesome time, but it’s just overly warm for your steaming cup of coffee, right?​

However, there’s no need to be troubled because caffeine fans may continue to indulge in their regular cup of coffee with a rejuvenating, nicer style – the coffee milkshake!

You can continually accomplish your thing and routines in your day together with this coffee much cooler right within your hands.

Discover how to get this to coffee milkshake for your summer season.​


  • One teaspoon instant coffee granules (any brand you choose)
  • one teaspoon vanilla extract
  • two teaspoons chocolate syrup (optional)
  • cup of milk
  • two teaspoons white sugar (you could add more if you wish)


  • Get the blender and then add in instant coffee, vanilla extract, chocolate syrup, milk, white sugar, and also ice cubes.
  • Blend for 3-6 minutes or right up until milkshake is creamy and smooth.
  • Transfer to a glass, and you may bring in a dose of chocolate syrup.
  • Serve instantly

Peanut Butter Milkshake Without Ice Cream

Peanut Milkshake Without Ice Cream
Peanut butter milkshake has always been great whether in the morning or evening. This rich, creamy treat may be made using simple products rather than the ice cream in your fridge.

Made of cocoa powder, natural peanut butter, and frozen bananas, this milkshake is not too sluggish like the traditional ice cream shake. You can use peanut butter instead of your favorite nut butter or even substitute the cocoa for caffeine-free dessert.​

Peanut Butter Milkshake Recipe Without Ice Cream


  • 2 frozen bananas
  • 3/4 cup of almond milk either store-bought or homemade
  • 1 tablespoon of pure maple syrup but this is optional
  • 2 tablespoons of cocoa powder
  • 1/4 cup of natural peanut butter
  • Pinch of salt
  • 1 teaspoon of vanilla extract


  • Put this mixture of ingredients into a high powered blender and blend until the mixture is smooth and creamy. The result will be excellent, and you may be required to add some more almond milk to facilitate the blending process further. Feel free to top it off with some whipped cherry until it suits you.

Freezing the bananas whole is ideal when it comes to breaking them into the required pieces. Now, bananas have amazing health benefits. This snack provides carbohydrates in the form of quick releasing sugars necessary for energy production. They also contain potassium that is crucial for those engaging in physical duties.

Health Benefits of Peanut Butter Milkshake

Bananas (lat. Musa):​ Freezing the bananas whole is ideal when it comes to breaking them into the required pieces. Now, bananas have amazing health benefits. This snack provides carbohydrates in the form of quick releasing sugars necessary for energy production. They also contain potassium that is crucial for those engaging in physical duties.

Peanut: Peanuts contain monounsaturated fats necessary for heart health. They also contain vitamin E and new research says that peanuts are rich in antioxidants just like many fruits.

Cocoa:​ Although many cocoa products are unhealthy, it is due to the addition of substances like sugar. Cocoa contains 25 calories and 1.5 g of fat only. The rest is magnesium and iron which are rich enough and produce antioxidants that help fight cancer and heart diseases.

Vanilla:​ Vanilla is a natural antioxidant that protects the body from radicals and toxins while almond milk is rich in proteins.

Maple Syrup: Maple syrup is also an antioxidant that protects the body from heart diseases and maintains a healthier immune system.

Oreo Milkshake Without Yogurt

Oreo Milkshake Without Ice Cream
Each recipe calls for milk. However, you can use heavy cream for a thicker consistency, or if you are lactose intolerant or have a dairy allergy, soy milk or almond milk will work well as a delicious substitute.

Don’t have a blender either? There is a hack for that! Just use a heavy-duty zip lock bag. You don’t want to share and just want one for yourself? No problem. You can make one in a glass, just for you.

If you are lucky enough to have whipped the cream at the ready, you can top any of them off and stick a half an Oreo into the whipped cream at a playful angle. A professional looking, homemade milkshake!

Oreo Milkshake Recipe Without Ice Cream



  • 2 cups (475 ml) milk, 1 teaspoon (5 g) vanilla extract, and chocolate syrup (if you like)
  • 6 crushed/smashed Oreo cookie


  • Blend for 15 seconds
  • Put 3/4 cup (100 g) of sugar into the blender (optional)
  • Blend for 5 to 10 seconds
  • Add the ice. (pre-crushed works best)
  • Blend for 5 seconds
  • Serve with a whole Oreo on the top!


Get a large freezer bag with a secure zip lock. Pour all ingredients and shake them together. Did I mention the bag’s ziplock needs to be secure – this is why.


  • 2 cups which is 475 ml of milk or half-and-half
  • 1 tsp (5 g) sugar
  • 12 ice cubes
  • Dash containing vanilla extract(optional)
  • 6 crushed/smashed Oreo cookies
  • Chocolate syrup or another flavor (if you like and to taste)


  • Shake well and serve!

3. With crushed ice (by the glass) VERSION

Blend in a glass with a spoon:


  • Glass of milk
  • Chocolate or flavored syrup
  • One crushed/smashed Oreo cookie
  • Crushed ice
  • Stir and serve!

You see! With a little ingenuity, that Oreo milkshake can be whipped up in no time… even without the ice cream. Enjoy!

Banana Milkshake Without Yogurt

Banana Milkshake Without Ice Cream
Trying to adapt to a more health-conscious style of cooking without sacrificing your favorite treats?

It’s very simple to enjoy your usual favorites, including certain desserts, but with cleaner and greener ingredients.

Frozen bananas are a great substitution when craving a creamy, frozen dessert.

When frozen, bananas change in texture and can mimic the velvety, consistency of traditional ice cream.

Frozen bananas are a great blank slate to create healthy desserts or even breakfast smoothies.

Banana Milkshake Recipe Without Ice Cream

Below is a recipe for a banana-based milkshake inspired by a chocolate-raspberry flavor that can easily be remixed with different fruits and additions to provide a satisfying and healthy dessert, with this milkshake you won’t even miss the ice cream!


  • 1 frozen banana
  • 1/2 cup fresh raspberries
  • 1 tablespoon hazelnut chocolate spread such as Nutella


  • Cut banana into chunks and place in a plastic bag. Place in freezer until the banana chunks are the consistency of ice cubes.
  • Place banana chunks, fresh raspberries, and Nutella or other hazelnut chocolate spread in a blender.
  • Blend on high until banana chunks have been completely pureed.
  • Pour into glass and enjoy.

Additional tips:

With frozen chunks of bananas, you can easily make an imitation of any of your favorite milkshakes.

Want a chocolate mint milkshake? Add chocolate, and fresh mint leaves instead.

Craving something fruitier? Simply combine frozen bananas with other fresh fruits such as blueberries or blackberries for a berry-inspired milkshake.

Learning how to utilize frozen banana as a go-to dessert or snack ingredient will help you make fresh, delicious and healthy treats that are free from the sugars and fats in traditional ice cream.

Now that you’re familiar with the many uses of frozen bananas you can go forth and experiment with your new flavors and combinations that will quickly become new favorites.

How To Make a Smoothie Without Yogurt

How To Make A Smoothie Without Yogurt

Making smoothies at your home is simple and extremely healthy. It fills our body naturally with vitamins in any season.

Smoothies may be fruit- or vegetable-based, there are sweet and savory versions as well. The smoothie does not contain milk or yogurt.

What Is a Smoothie?​

Smoothie is a creamy beverage prepared by the pulping of fruit or vegetables and dilution.

It can be consumed chilled with ice cubes in the summer or during the winter while we are sitting in a warm room.

It was named after the English word smooth, which in other words means gentle, silky or creamy.

How To Make Smoothies?

Anyone can prepare a delicious drink in a few minutes while selecting from nature’s wonderful fruits and vegetables.

This beverage passes important vitamins, minerals, and fibers to our organism while helping our body to function and increasing its resilience.

Summer is the season for Smoothie; we may choose from the storehouse of fresh, luscious fruits from May to the end of September.

What ingredients do you need for a Smoothie?​

  • The first and most important raw material is fresh fruit, but it does not matter if it is a little overripe.
  • You may use mineral water, herbal tea, animal milk, yogurt or vegetable milk (e.g.,. coconut milk, rice milk, almond milk, milk buckwheat) for the dilution.
  • The fruit smoothie may be flavored with fresh lemon, lime, cinnamon, cloves, coconut filings, almond, natural sweeteners (honey, maple syrup, agave nectar, etc.).
  • You will also need a milkshake machine or a blender to masticate the fruit and mix it with the diluting liquid and the flavoring agents.
  • Fantasy is also useful and important, just let it flow and create your favorite smoothie recipe from your favorite fruits. Enjoy and experiment!

And now, let’s see How To Make a Smoothie Without Yogurt in many different delicious recipes.

How To Make a Smoothie Without Yogurt

And here it is. An Ultimate list of best, most delicious and healthiest smoothie recipes without yogurt:

Mango Mango Smoothie Recipe
Without Yogurt
Blackberry Blackberry Smoothie Recipe
Without Yogurt
Raspberry Raspberry Smoothie Recipe
Without Yogurt
Watermelon Watermelon Smoothie Recipe
Without Yogurt
Blueberry Blueberry Smoothie Recipe
Without Yogurt
Cherry Cherry Smoothie Recipe
Without Yogurt
Strawberry Banana Strawberry Banana Smoothie
Recipe Without Yogurt
Grape Grape Smoothie Recipe
Without Yogurt
Strawberry Mango Strawberry Mango Smoothie
Recipe Without Yogurt
Cantaloupe Cantaloupe Smoothie
Recipe Without Yogurt
Strawberry Pineapple Strawberry Pineapple Smoothie
Recipe Without Yogurt
Peach Peach Smoothie Recipe
Without Yogurt

Mango Smoothie Recipe Without Yogurt

Mango Smoothie Without Yogurt
Who doesn’t like the unique flavor, fragrance, and taste of the KING OF FRUITS: MANGOES?

It’s pulpy yummy and healthy too.

Native to South Asia, it enjoys an incredible position there in weddings celebrations and religious ceremonies.

Even though it is the national fruit of India, Pakistan, and the Philippines, it is now grown in countries including the U.S.A seasonal tropical fruit, with the botanical name Anacardiaceae, mango is rich in dietary fiber as well as vitamins, and flavonoid antioxidant compounds.

Here’s an easy mango smoothie recipe without yogurt you can try with minimum ingredients.​

Instead of milk or yogurt, I prefer coconut milk.​

Mango Smoothie Recipe Without Yogurt


  • Frozen mangoes: 2 cups ( chopped)
  • Frozen banana slices: ¼ cup
  • Coconut milk: cup
  • Sugar or Honey: 1 tbsp (as per your requirement)
  • Ginger: 1tsp
  • Crushed ice: 1 cup
  • Mint leaves: 4-5 for garnishing


  • Put all the ingredients (mangoes, coconut milk, sugar, ginger and crushed ice) in a blender.
  • Blend on high speed to make it smooth and fluffy.
  • Add water to make it into desired consistency.
  • Serve chilled garnish with mint
  • Note: If you wish to serve it as a dessert, avoid water.
  • Serve it in bowls and garnish it with mint leaves.

Mango smoothie can also be a refreshing dessert if served in a bowl.

Enjoy your Summer with chilled mango smoothie!​

Health Benefits of Mango Smoothie

Research has shown that mangoes help in fighting against cancer, lowering cholesterol, clearing skin, improving eyesight, alkalizing the whole body, improving digestion, fighting heat stroke and boosting the immune system.

One cup of sliced mangoes (225 grams) contains the following nutrients:

  • 105 calories
  • ​76 % Vitamin C that boosts the immune system
  • 25 % Vitamin A for clear vision
  • 11 % Vitamin B6 plus other B vitamins stimulate the production of hormones in the brain and prevent heart disease
  • 9 % pro- biotic fiber
  • 9 % copper that helps in the creation of red blood cells)
  • 7 % Potassium that balances our high sodium intake
  • 4 % magnesium

Raspberry Smoothie Recipe Without Yogurt

Raspberry Smoothie Without Yogurt
Raspberries (lat. Rubus idaeus) are considered one of the world’s healthiest foods.

Therefore, a raspberry smoothie without yogurt is considered one of the best smoothies to drink on a daily basis.

The benefits of raspberries include these nutrients: Vitamin C, Vitamin E, Vitamin K, Magnesium, Potassium, Biotin, Folate, Manganese, Omega-3 Fatty Acids, Pantothenic Acids, Copper, and Fiber.

Not only does it pack nutrients, but there are also anti-cancer benefits of raspberries due to their antioxidant and anti-inflammatory phytonutrients.

So, how do you make this nutritious smoothie?

Well, you’ll be needing these nutritious ingredients.

Raspberry Smoothie Recipe Without Yogurt


  • A cup of Raspberries
  • One ripe banana
  • A tablespoon of Sugar or Honey
  • A cup of Orange Juice
  • Five Ice Cubes


  • First, you’re going to want to have that blender ready because you can’t have a smoothie without that key component.
  • Next, you’ll want to clean the raspberries, even if they’re freshly picked from your backyard.
  • Then, peel the banana and place the peeled banana, raspberries, orange juice, and sugar into the blender.
  • Blend until they come to your desired texture.
  • Finally, add the five ice cubes into the blender and blend until it looks…like a smoothie!
  • Then, you’ll have the perfect raspberry smoothie that packs a very healthy punch. Drink up!

Health Benefits of Raspberry Smoothie

Raspberries aren’t the only healthy thing in this smoothie. Banana also contains a large number of antioxidants.

Much like raspberries, the banana contains Potassium, Copper, Manganese, Magnesium, Vitamin C, Vitamin B6, Fiber, and Protein.

These antioxidants aid in digestion, a healthy heart, and weight loss.

The orange juice, whether freshly squeezed at home or store bought, contains Vitamin C, Vitamin A, Thiamin, Folate, Potassium, Fiber, Protein, Magnesium, Copper, Flavonoids, and Hesperidin.

Also, like the raspberries, the contaminates of the orange juice have anti-cancer benefits.

Orange juice helps boost the immune system, boost cellular repair, boost metabolism, detoxifies the body, improves circulation, improves blood pressure, reduces inflammation, lowers cholesterol levels, and reduces signs of aging.

All of these benefits combined are sure to have you feeling the healthiest you’ve ever felt.​

Blueberry Smoothie Recipe Without Yogurt

Blueberry Smoothie Without Yogurt
Are you a great fan of the cool concoction but you tired of paying the price for indulging in the dairy delight?

Or are you intolerant to lactose and a simple scoop of your favorite recipe will cause you to scream with nothing but delight?

Don’t despair, for whatever reasons; there is a solution to your predicament.

Meet the popular blueberry smoothie without yogurt recipe.

This recipe has highly nutritive values made from a variety of fruits such as banana, peach, blueberry, orange, pineapple and other food ingredients like sugar, juice, etc.

Regardless of the ingredients used, your recipe can be ready within few minutes.

Blueberry Smoothie Recipe Without Yogurt


  • One fresh banana
  • A cup of orange juice
  • One tablespoon of sugar
  • Vanilla ice cream; two scoops
  • One or two slices of fresh pineapple
  • Blueberries; 3/4 cup
  • Ice cubes; 4 to 5
  • Two peaches
  • One cup of water and milk


  • Put your water and milk into the blender.
  • Peel your fresh banana and chop it into smaller slices.
  • Similarly, peel and cut your peach into smaller pieces.
  • Blend your banana slices, peach slices, blueberries and pineapple slices together with sugar and orange juice. Mix until no chunks of fruits are visible.
  • Add your ice cubes and ice cream and blend until the mixture is slushy.
  • Within 5 minutes, your blueberry smoothie without yogurt is now ready.
  • Pour it into chilled glasses and serve when cold.

Health Benefits of Blueberry Smoothie

The benefits associated with individual consumption of the ingredients are many but what I am here to tell you are the huge benefits you can get from blueberry smoothie without yogurt.

Blueberry (lat. Cyanococcus) smoothie retains fruit fiber used thus improving digestion and removing toxic elements from your body.

The recipe also is rich in minerals, vitamins, and enzymes for good health.

What am I trying to drive at?

Simple, you do not need expensive medication but rather go for blueberry smoothie recipe without yogurt, and you won’t regret it.

The extra advantage is that the recipe is highly delicious.

Strawberry Banana Smoothie Recipe Without Yogurt

Strawberry Banana Smoothie Without Yogurt
Smoothies are one of the those foods that are tasty as well as healthy if prepared properly with the right ingredients.

They are easy to prepare and can be customised according to one’s own taste.

Let’s observe the process of making a delicious yogurt free strawberry banana smoothie.​

Strawberry Banana Smoothie Recipe Without Yogurt


  • Two cups of frozen Strawberries.
  • One sliced banana
  • One cup of milk
  • Half cup of Ice


  • Add half a cup of ice to the blender.
  • Add sliced banana on top of the ice
  • Add two cups of frozen strawberries
  • Pour half a cup of milk initially, blend the ingredients for 30 seconds and add the remaining milk.
  • Repeat the blending process for another 30 seconds.
  • Pour the smoothie into a glass and serve.

This Strawberry Banana Smoothie is not only great on taste but also comes packed with lots of nutrition thus making it a healthy beverage.

Health Benefits of Strawberry Banana Smoothie


– Strawberries have a good amount of antioxidants in them. These antioxidants reduce the risk of cancer and heart disease
– They are great sources of Vitamin C that boost immunity and reduces infection.
– They are helpful in maintaining optimal blood sugar levels in the body and helps in avoiding diabetes.

Banana (lat. Musa):​

– Banana’s have high fiber content that improves digestion and reduces the risk of constipation.
– Banana’s are a major source of potassium, an important mineral for keeping optimal blood pressure levels and avoid hypertension.
– Banana’s are also a good source of vitamin B6 that helps in preventing anemia.


– Milk contains calcium, a mineral that keeps the bones and joints strong and prevents deterioration.
– Milk is also a good source of Vitamin D and Vitamin B12.

Smoothies are an ideal alternative for people who are in a hurry and would like to eat healthily.

Parents can make sure their kids can get fruit nutrition through a smoothie.

Strawberry banana smoothie without ticks all the benefits. Enjoy it.

Strawberry Mango Smoothie Recipe Without Yogurt

Strawberry Mango Smoothie Without Yogurt
A mango strawberry smoothie is not only one of the most delicious beverages you can make but also one of the most nutritious.

This brief overview looks into how you can make a delicious mango strawberry smoothie as well as the health benefits you will derive from the smoothie.

Strawberry Mango Smoothie Recipe Without Yogurt


  • 1 cup of cubed Ripe Mango
  • 1/2 cup of chopped strawberries,  4 frozen and 4 fresh
  • ¼ cup peeled carrot properly diced
  • 2 ice Cubes
  • 1 strawberry


  • Put all the ingredients, chopped strawberries, carrot and mango cubes in a blender jar
  • Proceed to add ice cubes into the mixture
  • Blend the mixture until it turns into a fine smoothie.
  • Your mango strawberry smoothie is ready, and you can now pour into serving glasses and garnish with a strawberry.

This smoothie is especially suitable for breakfast or as a welcome drink in parties. This delicious smoothie is refreshing on a hot day.

Health Benefits of Strawberry Mango Smoothie

This Strawberry smoothie is low in fat but high in other nutrients. Strawberry (lat. Fragaria × ananassa) also has high levels of fiber which is good for preventing heart disease and diabetes. Unlike juicing, the fiber content in the strawberry is retained in the smoothie.

The amount of calories that the smoothie contains is low since it does not contain milk.

You will be surprised to know that strawberries contain high levels of vitamin C than citrus fruits

Health Benefits of Mangoes​

– Mangoes have high fiber content which is helpful in preventing heart diseases.​
– Mangoes are also a good source of vitamin C and vitamin A which helps the body fight diseases.
– The pulp of the mango contains omega 6 and omega 3 nutrients as well as vitamin B6

Make an informed decision to enjoy a delicious and refreshing mango strawberry smoothie on a hot day and get to benefit from its nutritional content.

Strawberry Pineapple Smoothie Recipe Without Yogurt

Strawberry Pineapple Smoothie Without Yogurt
Let’s admit it, eating clean is not always easy. Increasing fruits and vegetables into one’s daily diet prove even more challenging.

Fortunately, smoothies provide an alternative to these problems.

An excellent strawberry pineapple smoothie can become a hit with everyone in your family.

The question is, how can you have a fresh strawberry pineapple smoothie while catering for your lactose intolerant family members?

This strawberry pineapple smoothie recipe will provide you with a lifetime solution.

Strawberry Pineapple Smoothie Recipe Without Yogurt


  • 1/2 cup frozen strawberry
  • 1/2 cup fresh or canned pineapple slices
  • 1/2 cup ice cubes
  • 1/2 cup liquid (you can select from the following; water, milk, coconut water, coconut milk, orange juice e.t.c)


  • Place all your ingredients into a blender and pulse at intervals until smooth.
  • Serve immediately for the best taste.

Health Benefits of Strawberry Pineapple Smoothie

Squeezing in a healthy and balanced diet into your busy schedule will be a breeze.

This smoothie is packed with Vitamin C, B1, manganese, dietary fiber, as well as folate provided by both strawberries and pineapples.

Additionally, there is omega-3 fatty acids, magnesium, potassium, and biotin from strawberries. It also has Vitamin B6, dietary fiber, pantothenic acid, and folate all provided by the pineapple.

Because this smoothie is fruitful, you will be left filling full and ready to face your day. In fact, it contains and can go as a full meal; making it an excellent solution for breakfast or lunch.

Pineapple (lat. Ananas comosus) is good for combating arthritis, strengthening the immune system and quickening digestion. Strawbery has health benefits including, clearing constipation, reducing high blood pressure, stroke, cancer, and heart diseases.

So you know that this smoothie will not only help you prepare a quick filling meal but comes with several health benefits for you and your family.

Additional tips:

-This awesome recipe can be tweaked for vegans. As a choice of liquid, use either almond, rice or soy milk.

– You can add or remove ice cubes to get the thickness that you like.

– A serving of strawberry pineapple smoothie each morning is all you need to kickstart your day.​

Blackberry Smoothie Recipe Without Yogurt

Blackberry Smoothie Without Yogurt
Are you in need of curbing the scorching sun during hot days?

Try out smoothies.Smoothies come in different flavors.

Popular among them being strawberry and blueberry.

But today I want to make your experience with smoothies a little more interesting by helping you out to make a unique smoothie, blackberry smoothie without the use of yogurt.

Blackberry Smoothie Recipe Without Yogurt


  • A cup of fresh blackberries
  • A cup of milk
  • 1 teaspoon honey
  • Use 5 ice cubes if you want it cold.

Requirement: A blender and a glass to enjoy the smoothie.


  • To make your smoothie healthy it is a requirement you wash you blackberries before anything else.
  • Add the berries into the blender.
  • If you want to add a flavor of strawberries or other fruits you can as well add but ensure the proportion is less by far to some blackberries you are using.
  • Add the cup of fresh milk to the mixture. If by chance you are allergic to this raw milk, almond milk is also recommended by nutritionists.
  • Add a teaspoon of honey in the blender.
  • Add the vanilla essence(optional)to add that taste
  • If you need it cold add the ice cubes
  • Then blend effectively. Whirling continuously to ensure breakdown of the seeds that cover the berries till it becomes smooth
  • Serve it in the glass and enjoy the yummy drink

Health Benefits of Blackberry Smoothie

Anytime you take a cup of smoothie, it not only helps give that touch of refreshment but in turn plays a big role to enhance good health and add nutrients to our bodies.

Below are health benefits of a blackberry (lat. Rubus) smoothie:

– Its high level of fiber presence helps reduce instances of colon cancers
– It provides rather a large amount of antioxidants that play a big role to protect your hearts and eyes
– It boosts your immunity and protects you from infections
– Help reduce weight

I believe with the recipe and its health benefits; you have a wide scope of knowledge about blackberry smoothies. Try it today and stand lest assured of leading a nutritious conscious lifestyle.

Watermelon Smoothie Recipe Without Yogurt

Watermelon Smoothie Without Yogurt
Here’s an easy, healthy and delicious watermelon smoothie recipe that you will surely love!

Watermelon Smoothie Recipe Without Yogurt


  • Ripe watermelon (Approximately quarter of a big watermelon or half a small watermelon. We’re using a lot because we’re not adding water)
  • Lime (2 to 4 tablespoons of lime juice)
  • Mint leaves (a bunch will do for this recipe)


  • Let’s start by picking the best watermelon. Whether it’s big or small, a watermelon should be heavy. Look for the yellow spot. This is a sign that watermelons are ripe. Tap the underbelly of the watermelon. A ripe one will have a deep hollow sound. Under-ripe or over-ripe melons will sound dull.
  • Depending on the power of your blender, cut the watermelon into big size pieces. Make sure to remove the seeds. Yes it may be a taxing but totally worth it. But if you like the seeds, you can keep them on there. Pulse the watermelon for 10 to 15 seconds, just to get it going.
  • Add the lime juice and blend until smooth. The tangy lime juice gives a tangy punch and a nice dose of vitamin C.
  • Lastly, add the mint leaves and pulse for 5 seconds. I don’t breakdown the leaves too much since all we want is that hint of freshness. Mint leaves aid in good digestion

Health Benefits of Watermelon Smoothie

Watermelon (lat. Citrullus lanatus) is one of the most refreshing fruits, this is no surprise because it’s 91 percent made up of water. Aside from being undeniably delicious, it offers a number of health benefits you may not know. It’s both a fruit and a vegetable. Watermelons are related to cucumbers, pumpkin and squash. Its rind being entirely edible is what makes it part vegetable. Tomatoes are the most popular lycopene-rich foods. Lycopene is one of the most desired antioxidants. It helps reduce risks associated with heart-related problems and diabetes. But did you know that watermelons contain more lycopene than tomatoes? If you’re a gym rat, watermelon juice can greatly relieve muscle soreness.

Cherry Smoothie Recipe Without Yogurt

Cherry Smoothie Without Yogurt
Cherry (lat. Prunus avium) smoothies have proven to be quite tasty and relaxing. If you thought cherries taste great on their own, then you are in for a surprise! Make some efforts and get this seasonal fruit so as to enable you to make the best smoothie while you still can. Many ingredients are mixed with the cherry to come up with something far more delicious. Some of the common ingredients mixed with cherries include; blended bananas, yogurt, frozen mangoes, almond milk, chia seeds, maple syrup, cocoa powder and even stevia.​

Below, we are going to describe the best cherry smoothie recipe without yogurt. It involves bananas, cherries, and any other additional ingredient. Here it is;​

Cherry Smoothie Recipe Without Yogurt


  • Bananas
  • Cherries


  • First wash the bananas and cherries thoroughly
  • Chop the banana into many small pieces
  • Add the additional ingredients you may be having apart from the yoghurt into the blender. They may include; berries, sugar, milk and bananas.
  • Then blend the whole mixture continuously as you check how smooth it gets
  • You can add some ice cubes on a sunny day and enjoy your well-prepared smoothie without yoghurt

In other recipes, follow the same procedure, using cherries as your main fruit, then instead of adding yoghurt together with the other ingredients; use any substitute such as almond milk, coconut milk, honey, agave syrup, cocoa powder, cinnamon and even orange juice.
Health Benefits of Cherry Smoothie

The basic reason why people use yoghurt is to have a smoothie with some strong cream in it.

Bananas or avocadoes act as one of the base ingredients has been proved to be as helpful as using yoghurt. Some health facilities advocate and advise people to take as many smoothies as they can. This is because it has so many health advantages.

They include:

– Provision of essential minerals and vitamins
– Smoothies provide the body with the necessary nutrients for proper nutrition
– Cherries on themselves are known for assisting in weight loss, healing gout, and helping one not to get a lot of inflammation.

These are just some of the few health advantages of the cherry and other flavored smoothies. Go on, follow the well-described recipe above, add some of your favorite ingredients and savor every seep of your smoothie that doesn’t have yoghurt!

Grape Smoothie Recipe Without Yogurt

Grape Smoothie Without Yogurt
We are living in an era of unhealthy Junk food, but everybody is in a strive to stay fit. Smoothies are a wonderful way to keep you healthy and toned.

You might have tried several Grape smoothies earlier. But our banana grape blueberry smoothie will be giving you a new experience. And it will be like a scrumptious ice cream treat as well.

Banana brings Vitamin C and B6, where Grapes (lat. Vitis) and blueberries are a good source of Vitamin K. Blueberries are also a significant source of anti-oxidants.

So let’s dive right into the ingredients.

Grape Smoothie Recipe Without Yogurt


  • Frozen Grapes 2 cups
  • Sliced banana 2 nos.
  • Fresh Almond Milk 1 cup
  • Blueberries 1 cup

Everybody can benefit more plant based nutrition in their diets and almond milk is a great alternative to traditional milk. Let’s Prepare Almond Milk first.

You need to soak one cup of raw preferable organic almond in some cold filtered water. It’s better to soak it for one to two days in water. Be aware, once almonds have soaked, they will absorb some of that water and they will get really plump. We need to drain out the soaking liquid and get the almonds in the blender. Now make sure of keeping this in proportion, every one cup of almond needs four cups of water. Blend it for a minute and a half until all the almonds have broken and you can see a nice light creamy almond milk. After blending, filter it with a nice cheesecloth and press all the milk out of the almond juice.


  • Get a high-speed blender and start blending from frozen fruits.
  • Add frozen grapes first and blend it for one to two minutes.
  •  Followed by frozen banana once the grapes are half blended.
  • Blend it again for 30 seconds.
  • Now let’s add almond milk which we prepared already and blueberries along with it.
  • Blend all ingredients in high-speed blender and witness the most amazing and healthy grape smoothie.

These recipes are easy, and with ingredients, you can easily find in groceries, but the most important is that are rich in vitamins, minerals and beneficiary for our health. You can prepare and take these smoothies in every moment of the day, but of course, I would recommend the mornings as you need to empower yourself for a busy day.

Cantaloupe Smoothie Recipe Without Yogurt

Cantaloupe Smoothie Without Yogurt
Cantaloupe (lat. Cucumis melo var. cantalupensis) is a fruit a kind of melon that belongs to the family of cucumber, and it’s taste is a little bit difficult to get combined well, but with my help, you are going to take all the benefits of fruit.

Cantaloupe Smoothie Recipe Without Yogurt


  • a large slice of cantaloupe
  • cup of spinach
  • strawberries
  • cup of almond milk
  • cup of ice or as you wish


  • You need just to the blender the ingredients, and the smoothie will be ready.

Health Benefits of Cantaloupe Smoothie

Cantaloupe as it belongs to cucumber family it is a rich in water and our recipe for smoothie we will not need to be added liquid or yogurt. This fruit is also rich in a lot of vitamins, antioxidants, minerals and other good elements for the body. One cup of it contains all the daily recommended intake of vitamin A and C.

You can find it on the groceries all the year but the best of them you can find in June, July and August. When you choose the cantaloupe to be sure to take the one that is firm and not hard. When you will cut it, be sure to wash it well because it is grown in the ground, so it will have a lot of dirt and bad bacteria.

These recipes are easy, and with ingredients, you can easily find in groceries, but the most important is that are rich in vitamins, minerals and beneficiary for our health. You can prepare and take these smoothies in every moment of the day, but of course, I would recommend the mornings as you need to empower yourself for a busy day.

Peach Smoothie Recipe Without Yogurt

Peach Smoothie Without Yogurt
For the peach version of smoothie without yogurt I will give you two recipes, one without alcohol and the vegan rich:

1. Recipe: Alcohol-Free Peach Smoothie Without Yogurt

Ingredients (2 persons)

  • 2 peaches
  • 1 banana
  • 6 ice cubes each juice


  • First you peel the peaches and bananas, then you cut them into pieces and put it into a mixer.
  • Then add the ice and thoroughly mix it.
  • Dilute it with a little peach juice, put it into cups and enrich it with a few ice cubes.

2. Recipe: Cool Vegan Peach Smoothie Without Yogurt

Ingredients (2 persons)

  • 5 medium peaches, pitted and sliced
  • 1 and 1/2 cup of rice milk or almond milk
  • 2 tablespoons of chia seeds
  • 1 tablespoon of extra-virgin coconut oil, melted
  • 2 small pinches of cinnamons
  • craped seeds of 1 vanilla


    • Place all ingredients in the mixer and let’s masticate it for a few minutes.
    • If you find it too thick, add a little rice milk.
    • You may cool it with ice cubes.

Some of the best things about life have been realized through food and drinks. People all over the world love something relaxing and soothing. What could perform these two tasks better than a cold well-blended smoothie?

Smoothies have existed for decades, just that the methods used to make the various specific flavors have differed over the years. With a simple mixture of fruits, vegetables, water and some sweeteners, you can form something that is not only delicious but also nutritious.

Sometimes, it has been hard to distinguish a milkshake from a smoothie, especially when milk products are involved. Its health benefits certainly depend on the ingredients used. Before getting the name smoothie, they were known as fruit shakes, because the majority of the ingredients were fruits and vegetables.

As they became more popular, companies initiated the processing of smoothies and made them available in outlets and supermarkets. People have often come up with their recipes by adding more ingredients other than the common ones.

What Smoothie Recipes Do You Prepare at Home?

Top Health & Nutrition Sites – # 1

The health & nutrition community is very big and it is very hard to find quality websites and blogs with interesting posts and writings.

In my top edition posts I will share you all the best health & nutrition blogs you should give a look and eventually subscribe to. I did.

Dr. Beauty

Comprehensive Beauty Blog with lot of useful articles about health, nutrition, beauty and better lifestyle. Very soon they will be launching their own organic & nutrition store as well.

Wild Foods

Wild Foods Co specializes in small-batch Real Food ingredients from small farmers around the world. Their mission is spreading the importance of real food nutrition while sharing great tasting and eco-conscious ingredients.

Fit and Bliss

Melissa from does a great job in bringing tips from fitness, lifestyle, beauty and health that can make you bliss! Melissa is mother of two kids and she works hard to maintain healthy lifestyle while in same time providing awesome information to our community.

Delightful Mom Food

DelightfulMomFood blog is a great place run by Danielle. There, she shares the best easy gluten free whole food recipes! Eating healthy is the primary information you will find over there. The recipes are very yummy and easy to make.

The Stepford Guide

Andrea is running with big obsess over beauty, health and better lifestyle. If you would like to look and feel perfectly then you must see Andrea’s tips from her sight of experience.

Scott Mathias Raw

Scott Mathias is creator and editor of few very quality sites like: iLifeFoods, Go Vegan Deli and ScottMathiasRaw. He is an advocate of raw vegan food lifestyle and on his sites he shares information about raw food that can help you achieve better health.

Simple Living in Nancy

Simple and effective tips from Nancy, great for those looking for gardening tricks and tutorials. Beside, on this blog you will also find a lot of Asian recipes which are healthy and nutritious.

The Happy Joy

Johnae runs The Happy Joy with true joy and remarkable effort. The content she has on her blog is really astonishing and filled with her personality. There is a ton of useful information to learn from. On first sight you will like this blog because it covers many interesting topics.

Fibre Tense

Fibre Tense is company that offers premium healthy sport & relax massage. If you are looking for anti-stress treatment or you encountered some injury, you should contact the massage experts from Fibre Tense team.

5 Ways Ginger Makes You An Overall Healthier Person

How Do You Make Ginger Beer At Home

Ginger is always mentioned as an excellent natural remedy, but what can it actually do for you?

You can enjoy the benefits of ginger by including it in stir-fries, making ginger tea or simply eating the ginger root, so finding ways to get it in your body isn’t an issue.

This article will clue you into five different ways you can use ginger for your health.  Ginger is a quick, natural and inexpensive way to find relief.

Natural Remedy For Stomach Issues

Reaching for Pepto-Bismol or Tums every time something is wrong with your stomach may actually be doing more harm than good.

Ginger is known as an antispasmodic, which means it controls spasms that your stomach has when something is wrong.  Ginger also stimulates the flow of bile from your liver, which helps with digestion.

The next time you have a stomachache, eat a piece of ginger root, you’ll notice the warming effects on your stomach within seconds!

How Do You Make Ginger Beer At Home

Ginger Keeps Your Inflammation Levels Low

The ancient peoples have always known that inflammation was at the root of many illnesses.  Medical science is finally starting to catch up and realize how important controlling inflammation in your body is.

Getting ginger in your body on a consistent basis will keep your inflammation levels low.  You can even feel the effects of ginger at work if you’re having arthritis or menstrual pain.

Both types of pain are caused by inflammation and can be soothed with a healthy dose of ginger.

Fights and prevents urinary tract infections

One weird thing about ginger is that certain types of wild ginger can actually change your urine color.  However, regular doses of ginger can help you get rid of urinary tract infections.

Ginger helps to alkalize your urine, which makes it less acidic and relieves the burning sensation that comes from a urinary tract infection.

The antibacterial and anti-inflammatory benefits of ginger work to kill the bacteria that causes the infection in the first place.

Ginger has been shown to fight cancer cells

Natural remedies for cancer are almost always met with speculation, but ginger has proved it’s worth.

Ginger has compounds that slow the growth of certain cancer cells.  Studies have been done on mice where ginger is shown to shrink the size of prostate cancer tumors by 56%!

Unlike most cancer medications, there are no harmful side effects from ginger on your body.  Ginger has many compounds that are worth having in your body consistently to prevent and maybe even fight cancer.

Boosts your immune system

Ginger is full of different compounds that aid your body in fighting infections.  For example, ginger has zingibain, which works to eliminate parasites from your body.

Having ginger in your body slows the production of cytokines, which are responsible for causing swelling and pain.  You’ll notice that a cup of ginger tea will cut right through your cold symptoms while you’re sick.

As you can see, ginger isn’t just a one-trick pony.  These are just five basic things that ginger can do for your health!  If you don’t like the taste of ginger, you can always take ginger supplements.  Remember that drinking Ginger Ale doesn’t actually count as getting ginger unless it’s 100% natural!

The Americans: “Cho chweet”

Sugar TableFB 1.0

America should now get the accolade of being the sweetest nation in the world.

You might be wondering as to why I am making such a statement.

One cannot call America as the largest producer of sugar in the world.

Secondly, Americans do not qualify as the best glib talkers in the world.

On the contrary, an average American does not shy away from being as blunt as possible.

Therefore, how does one give the accolade of being the sweetest country to America?

What is the secret?

The secret lies in the composition of the average American breakfast.

You will find a generous helping of sugar coated foods in the breakfast at a normal American restaurant. You will find the following items in an American breakfast.


We shall now have a match between the breakfast and the dessert with the composition of sugar being the qualifying factor.

Breakfast in the USA:

  • Dunkin Donuts: With 46 grams of sugar going into the preparation of one donut, it would be enough to give a sweet tooth to anybody.
  • Yogurt: No breakfast of an American is complete without a generous helping of the yogurt. With 15 grams of sugar going into one cup, this is just about half the daily recommended requirement of sugar for an average American.
  • IHOP cheese pancake: Pancakes are the favorite of every American. It forms an ingredient part of the everyday breakfast of an American.
  • Oats and Honey Granola: Oats are very good for health. With a composition involving 26 grams of sugar, the local American should have a sweet tongue.
  • Granola bars and peanuts: This is a salty dish by name. However, this dish contains 12 grams of sugar too.

In total, you would have the average American having 158 grams of sugar in a single breakfast. In any other country, this would have been part of a dessert. Let us now see what a dessert comprises of in the USA.

Dessert in the USA:

  • Vanilla buttercream cupcake: You compare this with the donuts and find that the cupcake has less sugar that the donut.
  • Vanilla ice cream: Usually, you expect an ice cream to have more sugar than a yogurt. You will have the shock of the life when you find that the ice cream has less sugar than the yogurt.
  • Cheesecake: The corresponding item on the breakfast side has more sugar than the cheesecake.
  • Cookies: The cookie with about 23 grams of sugar is a common dessert item. However, it fares poorly when compared to the oats and the honey granola.
  • Candy bar: This is the only corresponding food on the dessert side that scores over its corresponding one on the breakfast side.

With a total of just 136 grams, the dessert loses miserably to the breakfast as far as the composition of sugar is concerned.

In this football match, the dessert has been outclassed 4 goals to 1. This would count as one of the most humiliating defeats every.


Now, you should understand why the American should be the sweetest person on the Earth.


Why Protein is Important & What Are Best Fat-Loss Protein Sources?

Best Protein Sources

Are you trying to get rid of excess fat? If so, take a minute and think about how much protein you consume daily.

When your goal is to put your rate of fat loss into overdrive, there is one key change you should make to your diet.

Add protein. There are several reasons why increasing your protein intake is a simple and efficient to achieve the weight loss results you have been dreaming of.

How Much Protein Per Day?​

​In fact, increasing your protein intake to a minimum of 15% to 20% of your total diet will help you achieve optimal fat loss results.

For many people, their daily diet consists mostly of carbs and fats (which are known to slow down your weight loss), with a little bit of protein thrown in.

Why? Well, it tends to take longer to prepare and cook foods rich in protein. While it is time well spent, you also have the lesser thought about the option of adding protein powder to your diet.

Why Increasing Protein Intake Daily is Important?​

If you are still not 100% sold on the idea of increasing your protein intake, here are just a few of the reasons why you should be.​

  • Protein inhibits the loss of lean muscle mass.
    When you are following a reduced calorie diet, your body looks to it’s stored up energy to compensate. While this may result in fat loss, it also can lead to muscle loss. This is because most of the protein you eat is used as fuel throughout the day, so to maintain your lean muscle tissue, your body now requires more protein.
  • Protein helps enhance your metabolism.
    Foods that are rich in proteins need more calories for your body to break them down. For every 100 calories of protein you ingest, you can burn up to as many as 25 of them simply digesting your food. Unfortunately, with fat, you only burn two calories, while carbs burn 4.
  • Protein works to eliminate hunger pains.
    Thanks for taking so long to digest, protein ensure you feel full longer and keeps you more satisfied between means for more extended periods. This decreases your hunger pains during the day, which makes it much easier to stick to your reduced calorie diet.
  • Protein helps regulate blood glucose levels.
    Foods that are high in protein do not break down into glucose in your body, which significantly decreases your chances of experiencing a blood sugar high and its subsequent crash. Anytime your blood sugar plummets, the chance that you’ll crave simple carbs goes through the roof. This will derail your fat loss efforts.
  • Protein helps speed up recovery after workouts.
    Protein is crucial for rebuilding and repairing your muscle tissue after a tough workout. By ingesting a combination of amino acids (proteins), you make certain the process goes as efficiently as possible. This will allow you to get back in the gym sooner rather than later.

While everyone needs to consume plenty of protein in their daily diet, this is particularly the case for anyone who is looking to get rid of excess body fat.

Your overall goal should be to consume a minimum of one gram of protein per pound of body weight every single day.

Keep in mind that if your diet is lacking protein, it will be harder to maintain your strength throughout the course of your diet.

Not only can this result in you feeling weaker, but it can also slow down your metabolism.​

What Are Best Fat-Loss Protein Sources?

The best sources of protein are chicken, eggs, fish, lean red meat, low-fat dairy products, protein powder, and turkey, but let’s take a minute and look at this more in-depth.

After all, all protein is not the same. Some forms of protein are much more nutritious and facilitate weight loss.

  • CHICKEN BREAST. Full of vitamins and minerals, chicken breast is a delicious source of protein that also happens to be free of saturated fat. (Just don’t fry it!).
  • GREEK YOGHURT. Not only is Greek yogurt a great source of protein, but it is also a fabulous source of calcium that has less sugar than other varieties of yogurt.
  • CANNED TUNA. This is a great option when you are in a hurry.
  • SHRIMP. High in iron and protein, but low in calories, shrimp are perfect for anyone on a diet that highly restricts calories.
  • COTTAGE CHEESE. This is the perfect snack when you need something that digests slowly and ensures your body is treated to a steady stream of amino acids for several hours to come.
  • TURKEY. As is chicken, turkey is a versatile protein option that provides an abundance of lean protein. If you cook a large turkey, put the leftovers in the freezer for future use.
  • LEAN STEAK. Opting for a cut of steak that lacks a lot of fat, such as a sirloin, is an excellent source of protein and iron, which everyone needs to survive.
  • VENISON. Similar to lean steak, venison has plenty of iron and contains tons of high-quality protein. Look for it!
  • WHEY PROTEIN POWDER. Quick, easy to make, and available in several flavors, whey protein powder is perfect right before and after a workout.
  • TILAPIA. This fish is high in protein, low in mercury, and almost entirely free of fat.
  • SALMON. Not only does salmon provide protein, but it is a great source of omega fats, which are needed to keep your body functioning at its optimal ability.

Be sure your diet includes a sufficient amount of protein. If you have trouble to add enough protein then you should consider consuming meal replacement shakes as supplements with good protein rates.

If this is something your diet is lacking, you simply won’t be able to get the fat loss results you have hoping for.