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History of the Mediterranean Diet

Eating Well for Good Health

Introduction

In recent years, a growing number of men and women in different countries around the world have become increasingly concerned about their health. Because of the fact that many people have become more concerned about their overall health, these men and women have paid closer attention to what they eat on a regular basis. In the final analysis, these men and women are making dietary decisions designed to improve their general health and wellbeing.

As people have become more conscious of their health and diet, a considerable number of these same men and women have become interested in the Mediterranean diet regimen. If you are, in fact, a person who appreciates the interrelationship between diet and health, you may have a definite interest in the history of the Mediterranean diet regimen.

Before you can appropriately understand what the Mediterranean diet is all about, you need to appreciate that it is more of a concept than a specific dining routine. In reality, there is no such thing as a Mediterranean diet common to all of the countries in the Mediterranean region of the world. Rather, the "Mediterranean diet" consists of those food items that people who live in the various nations in the region consume in common.

The Origins of the Mediterranean Diet

The concept of the Mediterranean diet is derived from the eating habits and patterns of the people who populate the countries of Italy, Greece, Spain, France, Tunisia, Lebanon and Morocco. As a result, the Mediterranean diet actually includes a tremendous array of delectable food. In point of fact, if a person elects to adopt the concept of the Mediterranean dining scheme, or if a person elects to follow a Mediterranean diet regimen, he or she will have the ability to enjoy a remarkable assortment of scrumptious fare.

The diet of the peoples that have populated the regions around the Mediterranean Sea actually have remained nearly completely unchanged for well over one thousand years. The history of the region is replete with examples of men and women living longer than similarly situated people who consumed alternate diets. Through the centuries, the people of the Mediterranean Sea region have enjoyed longer lives that people in other parts of the world at the same historical epoch.

At the heart of the Mediterranean diet are foods and beverages that are indigenous to the geographic landmass surrounding the Mediterranean Sea. In short, the development of the Mediterranean dieting and dining pattern initially developed by providence. The people of the region naturally and understandably ate those foods and drank those beverages that readily were available in and around their homes.

The Historical Elements of the Mediterranean Diet Scheme

As mentioned previously, over the centuries, the diet of the peoples of the Mediterranean Sea region has remained essentially unchanged. The Mediterranean diet consists of the bountiful consumption of a number of healthy food items including:

* Fresh fruit

* Fresh vegetables

* Low fat nuts

* Whole grains

* Monounsaturated fat

In a similar vein, the Mediterranean diet utilized by people for generation after generation excludes or limits certain food items that have been deemed harmful in recent scientific studies. These less than desirable food items include:

* Saturated fats

* Red and fatty meat

* Rich dairy products

* Fatty fish

The Historical Effects of the Mediterranean Diet Scheme

As has been alluded to earlier in this article on the history of the Mediterranean diet regimen, the people who inhabit the region have a demonstrably lower rate of heart disease and related ailments that oftentimes have a direct dietary connection. With the advent of scientific studies that have correlated the incidence of health problems with a poor diet, the positive effects of the Mediterranean diet have become self evident.

Research over the course of the past two decades has conclusively demonstrated that the men and women who populate the Mediterranean region are afflicted with heart disease and similar ailments far less often than people in other regions of the world. The experts who have conducted these studies have concluded that there is a strong likelihood that the diet scheme that is common in the Mediterranean region is responsible for maintaining the good health of the people who live in that corner of the globe throughout the past one thousand years.

Conclusion: The Expansive Use of the Historical Mediterranean Diet Scheme

During the past twenty years, a significant number of people in different countries around the world have turned their attention towards finding healthy diet regimens that are low in saturated fat and that include bountiful servings of fresh fruits and vegetable. Consequently, the Mediterranean diet has caught the eye of innumerable people who want to include healthy eating into their overall course of prudent living. In short, the Mediterranean diet encompasses foods and beverages that, when consumed in moderation, can work to lessen the threat of some serious diseases and can aid in creating the necessary foundation for a long, hearty lifetime.

Site Owner & Publisher Ray Darken - You can gain much more detail from Ray's sites along with other relevant information at The Mediterranean Diet [http://www.safe-and-easy-weightloss.com] or [http://www.safe-and-easy-weightloss.com/wordpress/]

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Less Burnout, More Success: The Life-Changing Mindset Shift We All Need!

Many of us suffer with stress, anxiety, burnout, exhaustion and are desperate to escape from this pattern. At the same time, we feel driven to push ourselves in our careers and at home - rarely making time for ourselves or allowing ourselves the nurturing we need to actually thrive.

There's more to it though, often we push so hard that we end up making things harder for ourselves than necessary. Sometimes all our efforts to move forwards are actually counterproductive, and are in fact making things worse. It could be that you've effectively created a ball and chain attached to your ankle, rather than the amazing future you want.

In our western society, we are taught that action is the way to go - that if you want change, you need to set goals, make plans, and then take action.

All of this is, of course, absolutely true, and without goals, plans and actions nothing will happen. However, there's another side to the coin that we often forget...

There's a universal law that the more you push something the more resistance you get back - remember your school physics lessons?

You might already know that I started off my career as a conventional scientist, and I mean conventional... scanning electron microscopes, metallurgical grinding machines, mechanical testing machines, lecture theatres, research proposals, the works! Goodness that was a long time ago!

You'd have thought with such a background that I might have had some clue about this and could avoid this mistake. Alas, if I'm honest I was probably the worst example of this in the whole history of creation... or at least nearly the worst.

Here's the problem. Say we want a particular change in our lives - to get a new job, new relationship, lose the weight - we set our goal and start using all the techniques and actions we believe will get that result. Sounds perfect.

HOWEVER, here's the issue. If you don't see results immediately, you think you're not trying hard enough, so you redouble your efforts. You start pushing very hard in one direction and the resistance kicks in. Basically, when you push too much, you lock the whole thing up and nothing moves. You feel stuck and frustrated. So you push harder. And, you know what, when you push harder you make it even worse. What you create is a never-ending vicious cycle or self-sabotage. Result - only more frustration - stress - anxiety - exhaustion - burnout - despair.

If you want to truly create something, you need to give the universe room to move and do its magic. When we are busy pushing in one direction we are imposing our rigid specifications for the result, the timescale and the way it is going to come about. This is limited by our life experience, and what our brain can imagine. If we impose these things on the process, we may very well be shutting down the creation process altogether! Always remember that the universe has infinite parameters to work with, infinitely more than our little human brains. What if the universe had something 10 times better in store for us, but because if was coming to us via a different route we miss it or block it altogether? If we impose our plan and insist upon it, we can miss that opportunity and get nothing.

It took me a very long time to learn that lesson and I'll admit it's still a challenge to let go and allow things to flow, but I'm much better than I used to be.

So, here are my 4 essential steps to getting yourself out of that downwards spiral, and heading back towards flow, balance and of course results!

1) Shift Your Mindset

Creating the life we want is like growing a beautiful flower, not turning the handle on a sausage machine. Think of yourself as a devoted and expert gardener. When you plant the seeds, you don't bombard them with endless water fertilizer and keep digging them up to see if they are growing yet. You know this will kill the poor thing. When you push yourself mercilessly, this is what you are doing to yourself.

2) Assess Your 'Merciless Quotient'

Stop what you are doing. Sit down. Be honest with yourself. How are you treating yourself? Are you full of self-criticism, judgement, martyrdom, self-sacrifice, non-stop drive? If you are, then the truth is that you are actually crushing yourself. This is KEY.

3) The Law of Blossoming

This is what I call it! Remember those seeds you want to grow, whether in your career or your personal life? If you want them to grow, produce flowers and blossom, then you need to give them OPTIMUM CARE. Optimum care means NOT bombarding them and pushing them. Optimum care is an on-off approach. Give the what they need, then back off and allow creation to happen. Then provide what they need next, then back off again.

The same thing applies to your life. If you want results, set your goals, decide on your initial actions, take those actions, and then RELAX. Allow those actions to take effect. Allow the universe to respond to the messages you have put out. Give it some time.

When you get this, you not only magnify your results, but you also increase your wellbeing by releasing that pressure you've been imposing on yourself. It's a win-win situation.

4) Set yourself up to RECEIVE

Change your schedule to include time-out, rest and self-nurturing. When I say this, I mean time when you are not thinking about all the stuff you're trying to do and create! It is only when you get this let go that you allow the universe time and space to create what you want.

Remember, this will feel counterintuitive! But the truth is more effort does not give you better results. Pull back to receive more is the way it works.

Allow yourself to receive. This is probably one of the hardest things for most women to do. We are so used to giving, giving, giving, that we simply don't have a clue how to let go and allow something to come to us.

Remember, you can't make the bud open into a flower. If you try to pull the petals open you just destroy things. Instead, you just have to wait and let it happen without you.

The key to creating, getting the best results and maintaining your wellbeing is to stop pushing. Yes, set your goals, and take action, but at the same time think about easing off the pressure. Throw your desires and goals out into the universe, and then imagine everything you need flowing to you: the help, the resources, the inspiration, the opportunities the contacts or whatever else is required. Then be open to receive the results.

Shifting yourself into this mindset is both the best way to get lasting results, and also the best way to maintain your wellbeing, health and happiness.

Dr Anne Whitehouse is an author, a PhD scientist turned life alchemist and confidence expert. Above all, she is a passionate empowerer of women, dedicated to helping them achieve their full potential by releasing the conditioning and traumas that block their success and damage wellbeing.

After 20 years of research, applying her scientific approach to the subconscious world, and working with many professional women, Anne developed a six-key, ground-breaking code for aspirational women to unlock profound confidence by breaking free of old limitations set by the patriarchal systems encoded into our psyche. This life-changing process is described in her impactful new book "Pull Back Your Power", which offers techniques to release women from the hidden subconscious restraints that continue to sabotage their wellbeing and block success, despite the freedoms of the 21st century. https://feminineconfidence.com/pull-back-your-power

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Is Smoothie Sabotage Ruining Your Diet? Avoid These 4 Biggest Pitfalls

Fruit smoothies are often advertised as a great healthy way to lose weight, or to supplement your diet with a nutritious drink. However, if you're not on the lookout for smoothie sabotage, these fruity drinks can do more harm than good. Fortunately, if you learn the right way to blend with this article, smoothies can remain an easy, tasty, AND healthy option for any meal of the day.

Smoothie mistake #1

The blender is NOT a calorie eliminator:

The biggest mistake people make with smoothies is forgetting about how many calories they can have. Just because the ingredients are a drinkable puree, doesn't mean that all the calories of the original fruits aren't still there. Would you eat a watermelon wedge, one and one half bananas, an orange, and a handful of strawberries in one sitting? Probably not... but with a smoothie many people eat that much, and more. (And then wonder why their calorie count is off for the day)

Let's solve it

Often, people drink a smoothie, and have something else such as a bagel half, a sandwich, or some type of snack because the smoothie alone won't satisfy hunger. Others drink a smoothie, and eat something soon after. Being liquid, it doesn't remain in the stomach as long as a solid food might. To solve the issue, you need protein and fiber. Both of these healthy items contribute a lot to the feeling of 'satisfaction'. However, you need to be sure you're getting fruit peels (apple, pear, peach, etc) for fiber, but not that many fruits have protein.

The solution?

It's all wrapped up in some tiny seeds. Chia seeds don't add a flavor to the smoothie (they taste like nothing) but they DO add complete protein (like that found in meat) and 2 kinds of fiber (soluble & insoluble) to help you feel full much longer. The more you add, the greater their effect, so you can stay satisfied until lunch. The fiber in chia isn't broken down by the body. It doesn't add calories, but it helps move food smoothly through the digestive system AND feeds beneficial (probiotic) bacteria.

Smoothie mistake #2

Too much sugar:

When looking over smoothie recipes, or a smoothie menu, first check to see if there's any added sugar or sweet ingredients. Things like high fructose corn syrup, cane juice, and even sweetened yogurts can sabotage your plans for health with a sugar overload. Fruits contain natural sugars too (which is fine) but you've got to balance them out with a veggie or two, so you can avoid a 'sugar slump' afterward. Sugars and sweet fruits may be fat free, but they add calories that don't do a whole lot for your health.

Let's solve it

First, always turn down a smoothie with any kind of added sugars. You don't need those for great taste, if you know what fruits to mix & match. Next, add some vegetables. Don't be afraid to throw a handful of spinach into a fruit smoothie. Its flavor is easy to eliminate with a sweet fruit (like a banana) and a strong fruit (like a strawberry, pineapple, kiwi, or raspberry) By mixing "sweet" and "strong" you can choose a vegetable and then eliminate its flavor so that all you get is that great fruit taste you love. Cucumber is good as well, since it is mild. When it is combined with fruits, usually you only taste the 'cool' component. If you use a powerful fruit like pineapple, you can also toss in some kale, and let the fruit do it's taste-fighting job.

Use fiber to slow the digestion of the sugars. Since fiber can't be digested, it gets in the way and slows down the conversion of carbohydrates into sugars. This is great, because it helps keep insulin from spiking (this causes the 'sugar slump') and helps the body digest the smoothie at an even pace that's more likely to keep you feeling full longer. Spinach, kale & chia seeds are easy ways to add lots of fiber to any smoothie.

Smoothie mistake #3

Budget busting smoothies:

Enjoying a healthy treat shouldn't break the bank. Store bought smoothies can get expensive, and, if you've discovered some of them have additives you don't want, it's time to look for a way to blend for less.

Let's solve it

Making your own smoothies at home is incredibly quick and easy when you use these tips-plus, you'll save money too. First, frozen fruit is always in season. Unlike canning, freezing preserves fruit without heat, so those healthy compounds and enzymes aren't broken in the flash freeze. Bags of frozen fruit like mango, melon, raspberries and more are almost always less than their fresh counterpart. Enjoy out of season fruits all year long by going to the freezer aisle. Take the next step by freezing your own fruit while it's in season, such as buying bags of cranberries (only available in fall) kiwis (a summer treat that's not in the freezer aisle often) or your favorite seasonal- only grape. You can also peel bananas, wrap them in plastic wrap and freeze for a creamy smoothie without worrying about those pesky spots.

Time tip!

For a morning smoothie in a flash, fill the blender jar with a hand full of veggies, your favorite fruits, and a splash of non-dairy milk. Then, put it in the fridge. In the morning, just blend & go, you're ready to drink in under 30 seconds. That removes every excuse for skipping breakfast.

Pre-cut frozen fruit, pre-filled blender jars, easy spoonful of chia, and simple bags of greens means drinking healthy has never been faster and easier. Mixing at home means you're not paying a premium for someone to prepare something you could make in minutes. If you need a sweeter smoothie, you can sprinkle in some stevia powder before you blend. This sweet herb is much sweeter than sugar (to taste) but does nothing to insulin levels. Unlike artificial-chemical sweeteners, stevia won't make you feel hungrier. Customize the sweetness level with inexpensive stevia so that even kids with a sweet tooth can enjoy fruits and veggies every day.

Smoothie mistake #4

It's time to dump (unfermented) dairy. Keep dairy milk out of your smoothies. Alkaline foods fight inflammation, and dairy milk is an acid-forming food. Aren't oranges and lemons acids too? They start out as acidic, but as they're digested, they become alkaline. Dairy has no such advantage. Plant calcium (like in spinach, chia and kale) is also easier for the body to absorb. If you're going for the protein, you can use probiotic infused Greek yogurt or fermented unsweetened kefir. (or even a scoop of vegetarian protein powder)

Let's solve it

Use milk-alternatives like rice milk, almond milk, cashew, or soy. (men should skip soy milk, as it has plant estrogens) If you want a creamy taste, add banana, or frozen banana. Greek yogurt with probiotics as well as kefir can also be used. If you want calcium, it's important to have other minerals with it, such as magnesium & the trace mineral boron. Consuming these minerals together greatly increases their absorption ability. Fortunately, the chia seed brings all 3 together in 1 tiny package. It's also got the omega-3 oils you need to absorb the fat soluble vitamin A in spinach or kale.

With these smoothie solutions, you can add great taste and great nutrition to your menu.

The flavor combinations are endless, and by using the prep-time tips there's no excuse to skip your fruits and vegetables. Think about how much better you could feel if you eat a whole salad worth of greens... before anyone else has even touched a veggie. Stay feeling full for hours with the fiber of the chia seed, and know that you'll never fall victim to smoothie sabotage with this great information.

Ready to try blending up your own great smoothie? Keep your calorie count down and your nutrition up as you stop hunger with http://www.mychiaseeds.com, the only chia seeds with instant bonus cook books for you. Chia's great for more than just smoothies too, learn about the more benefits of chia seeds with photos videos & more.

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Understanding The Mediterranean Diet

The Mediterranean Diet is not a diet per se but a loose term referring to the dietary practices of the people in the Mediterranean region. Each country that borders the Mediterranean Sea offers a variant to the Mediterranean Diet. Differences in ethnic background, culture, agricultural production, and religion between the Mediterranean countries creates the variation in each country's diet. However, each diet offers a number of characteristics that are common to all of the Mediterranean countries.

The Mediterranean Diet has a high consumption of fruits, vegetables, beans, nuts, seeds, bread, and other cereals. Traditionally, fruits and vegetables are locally grown in the Mediterranean Diet. Fruits and vegetables often are consumed raw or minimally processed. Fruits and vegetables contain many essential vitamins and minerals as well as antioxidants that are crucial for good health.

The Mediterranean Diet's primary source of fat is in the form of a monounsaturated fat. Olive oil is a monounsaturated fat that is a rich source of antioxidants including vitamin E. Olive oil is used instead of butter, margarine, and other fats. In fact, butter and cream are only used on special occasions. Olive oil in the Mediterranean Diet is used to prepare tomato sauces, vegetable dishes, salads, and to fry fish.

The Mediterranean Diet encourages moderate intake of fish but little to no intake of meat. Red meat and poultry are consumed only sparingly. Fish is the meat of choice. About 5-15 oz. of oily fish, in particular are consumed weekly. Oily fish includes tuna, mackerel, salmon, trout, herring, and sardines. Oily fish are a great source of omega-3 fatty acids.

Dairy products are consumed in low to moderate amounts. Dairy products from a variety of animals such as goats, sheep, buffalo, cows, and camels are primarily consumed in the form of low fat cheese and yogurt. Very little fresh milk is consumed. Meals are usually accompanied by wine or water.

The Mediterranean Diet encourages low to moderate consumption of wine. Wine is usually consumed with a meal. The type of wine consumed is usually red wine which contains a rich source of phytonutrients. Among the phytonutrients, polyphenols especially are powerful antioxidants. Studies have shown that men and women who have a light to moderate consumption of alcohol live longer than nondrinkers. One alcoholic drink (1.5 oz. distilled spirits, 5 oz. wine, 12 oz. beer) daily for women and two alcoholic drinks daily for men is considered moderate intake of alcohol.

If you are looking to incorporate the Mediterranean Diet into your life, here are a few suggestions. Fruits and vegetables should be of a wide variety. You should try for at least 7-10 servings of whole fruits and vegetables daily. You should avoid any vegetables that are prepared in butter or cream sauces. High fiber breads, cereals, and pasta are consumed daily. This includes brown rice, bran, whole grain bread and cereal. You should avoid sweets, white bread, biscuits, breadsticks, and any refined carbohydrates.

Protein intake is low in saturated fat. Protein intake from red meat is of lean cuts, poultry without the skin, and low fat dairy foods (skim milk, yogurt). You should avoid bacon, sausage, and other processed or high fat meat. You should also avoid milk or cheese that is not low fat.

Intake of fish is 1-2 times weekly from oily fish, flaxseed, walnuts, and spinach. Healthy oils (extra virgin olive oil, canola oil, flaxseed oil) are used for cooking, salad dressings, and other uses. You should avoid omega-6 oils such as corn, sunflower, safflower, soybean, and peanut. Your diet should also include peas, beans, soybeans, lentils, tree nuts (almonds, pecans, walnuts, Brazil nuts), and legumes. You should avoid heavily salted or honey roasted nuts.

A moderate intake of alcohol with the evening meal is optional. The Mediterranean Diet emphasizes whole natural foods. This means avoiding fast food, fried food, margarine, chips, crackers, baked goods, doughnuts, or any processed foods that contain trans fatty acids.

The Mediterranean style diets are very close to the dietary guidelines of the American Heart Association. Diets of the Mediterranean people contain a relatively high percentage of fat calories, about 40%. The American Heart Association endorses a diet that contains about 30% fat intake. However, the average Mediterranean Diet has less saturated fat than the average American diet.

Researchers are now trying to deduce the components of the Mediterranean Diet that are responsible for the Mediterranean populations' longer life expectancy compared to other European populations. However, the combined effects of different ingredients such as a relaxed eating attitude, plenty of sunshine, and more physical activity are likely to be contributing to the overall healthy lifestyle of the Mediterranean region. The Mediterranean Diet has a lower incidence of heart disease and cancer, which makes the Mediterranean Diet an overall good choice in health.

Kristy is a mother and experienced nurse. She has a Bachelor in Biology and Chemistry and writes to inform individuals interested in health information [http://www.vitaminmaniac.com/category/healthinformation/].

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Jocko Willink and David Goggins Motivation - MASTER THE MORNING! - Listen This To Wake Up at 4 A.M.

When You Need to Take a Break

These past few months have been an exhausting, emotionally draining time for many of us. Whether we're working longer hours, worried because we're not working, uncertain about the future, staying indoors with fractious children or a partner, concerned about elderly relatives, no-one's had it easy.

The amount of tolerance and forbearance required, the mental agility to cope with new, unfamiliar ways, compounded with the challenge of emotionally supporting people devastated at the situation they find themselves in during this unprecedented pandemic has taken its toll on everyone involved.

Coping in the midst of tragedy whilst trying to remain positive, upbeat and maybe professional has been a massive ask of everyone. There are times when you need to take a break. Not a holiday, or a night out with pals, but a simple time out, recharging break.

Sometimes, after a busy, stressful day it's tempting to flop into an armchair with a drink and the remote control. This might be fine occasionally, but done long-term it's counter-productive and can result in you feeling lethargic and flat.

When you need to take a break here are some positive suggestions;

- Take your lunch somewhere 'nice', maybe in a nearby beauty spot, rather than quickly eating it on the run, at your desk or in the car. Is there a local park, nature trail, garden or beach where you could enjoy a thirty-minute break? Make something tasty and nutritious and savour every bite. And know that everyone around you benefits from your having had some time to step back.

- Go for a walk, run or bike ride and allow yourself personal space each day. Some people like to combine that with listening to music, podcasts or making calls, but why not use this valuable opportunity to clear your thoughts and engage fully in your activity. Notice the colours, sounds and changes each day; focus on the here and now.

- Stay hydrated. Feeling tired and irritable may be because you're drinking too much coffee or too little water and have become dehydrated. Drink more water and clear the toxins from your body; your fluid levels will soon readjust.

- Dedicate some time to music, maybe revisiting those old favourites you've not heard in a while. Or play some quiet, relaxing music to help you chill out.

- Book a zoom call with friends and have a party night, dancing, being energetic, reconnecting and having fun.

- Make a brew and phone a friend for a leisurely chat. Settle down and exchange updates, laughs and mutual support.

- Make time early evening to escape by reading a good book. Perhaps read whilst your evening meal is cooking.

- Be creative. Many people have been baking bread and cakes with enthusiasm over lockdown, stirring and kneading, creating wonderful smells in their homes. Even if your efforts are inedible it can still be a therapeutic way to pass the time!

- Get out the crafts, your painting or handiwork and enjoy being absorbed for a while. Or spend a little time in your garden, tending your plants, maybe growing herbs or vegetables.

- Do something you're good at, that you've maybe forgotten about; DIY, a musical instrument, something that gives pleasure for its own sake. Feel proud at revisiting a positive achievement.

- Enjoy family downtime together. If your children are mostly at home not every moment has to be spent in formal education. Get outside and go for walks, a nature trail, bird-watching, kick a ball about. Or if indoors, play board games, crafts, invent games.

- Take a break with your partner. Lockdown may have unearthed some irritations in your relationship due to spending more time together, each nursing individual worries and concerns. Do things separately but also have regular fun together; walking, talking, cooking, playing. Invest in some positive us time.

- Ask your partner for a massage. No talking, just a wonderful way to ease your muscles and let go of tensions in your body. Maybe alternate turns, but really enjoy the benefits of having your body soothed and massaged.

- Ensure your bedroom is a cosy haven, a place where you retreat and relax. Clean sheets are always a bonus. And if you're going through an especially busy, tough time it's good to commit to going to bed a little earlier to wind down.

- Immerse yourself in the sensory indulgence of a bath. Candles, bubbles, your favourite music and a thirty-minute soak could be a great way to relax and feel thoroughly cleansed and chilled after a long stressful day. Warm the towels and go for the full spa experience.

- Take a mental break and practise daily gratitude. Appreciating what you have can raise your spirits, improve your mood and give you a break from tense situations.

- Meditate and clear your mind. Some great free meditations are available online. Even if you simply use them for relaxation it's a lovely daily break.

- Make the effort to look up. Raising your line of vision from the ground to the trees and sky can improve your mood, open your eyes to sunshine and reconnect you to the wider world out there.

Every one of these suggestions is free and could require very little of your time. But taking a break recharges your batteries, allows your thinking to clear and helps you better manage the daily stresses you're experiencing. And if you've more suggestions be sure to add them to this list.

Susan Leigh, counsellor, hypnotherapist, relationship counsellor, writer & media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support.

She's author of 3 books, 'Dealing with Stress, Managing its Impact', '101 Days of Inspiration #tipoftheday' and 'Dealing with Death, Coping with the Pain', all on Amazon & with easy to read sections, tips and ideas to help you feel more positive about your life.

To order a copy or for more information, help and free articles visit http://www.lifestyletherapy.net

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8 Important Facts About the Mediterranean Diet

A diet regimen that is gaining in popularity in many parts of the world is based upon the dining practices of the people that populate the Mediterranean region. Many people have heard of the Mediterranean diet but are not particularly familiar with some of the specifics of the eating routine.

In order to assist you in becoming more familiar with the Mediterranean diet, a consideration of eight useful facts regarding the elements of this dining regimen can be most helpful to you. Of course, these are merely some basic talking points about this valuable dieting routine. Before you embark on any sort of diet plan, including the Mediterranean diet, you need to take the time to consult with your physician to make certain that a proposed regimen is appropriate to your medical status.

Eight General Facts About the Mediterranean Diet

The key elements of the Mediterranean diet are, fresh fruits and vegetables, whole grains, olive oil, fish, and wine in moderation. Because of this combination, the Mediterranean diet is one of the healthiest dieting regimens to be found anywhere on the planet.

Meat and animal products are consumed in very small amounts in the Mediterranean diet. Indeed, when meat is included within the diet scheme, it is poultry or fish in the vast majority of instances. Red meat is not a staple in the Mediterranean diet and is rarely eaten by adherents to this dieting routine. The people who actually populate the countries around the Mediterranean Sea are rarely seen eating red meats of any kind. In addition, dairy products are used only sparingly within the Mediterranean diet. For example, if milk is included in a meal or in the preparation of food, it is of the low fat or non-fat variety. Eggs are rarely included in Mediterranean meals. Indeed, a heavy egg eater is one who has four eggs a week.

With the moderate consumption of fish, the Mediterranean diet allows adherents a tremendous source of Omega-3 fatty acids. Research has demonstrated that a diet flush with Omega-3 fatty acids works to prevent heart disease, stroke and even some cancers.

Many uninformed people can be found making the statement: "The Mediterranean diet just isn't for me -- it is too high in fat." In truth, the Mediterranean diet is high in certain types of fat. Upwards to thirty-five to forty percent of the calories taken in through this diet do come from fat. However, the Mediterranean diet is remarkably low in saturated fat. It is saturated fat that has negative consequences on a person's health and wellbeing.

The diet relies heavily on olive oil. (This is the primary reason why the diet is higher in fat than one might expect.) Olive oil is proven to increase the level of HDL cholesterol (also known as "good cholesterol").

The Mediterranean diet is extremely high in antioxidants and fiber, two elements that have been proven to be helpful in preventing heart disease and some types of cancer.

The dietary practices of the Mediterranean region trace their origins back to the days of the Roman Republic and the Roman Empire, beginning in about the Fourth Century BC.

The Mediterranean diet became of more international interest in modern times as early as 1945. A medical doctor named Ancel Keys was responsible for encouraging his own patients in the United States to turn to the Mediterranean diet scheme. His advocacy increased the awareness of the Mediterranean diet in other countries around the world as well.

Conclusion

Armed with these basic, elementary facts about the Mediterranean diet, you will be in a better position to determine if this diet regiment is appropriate for you and your lifestyle. As can be seen, the Mediterranean diet has been followed by people in many parts of the world beyond the Mediterranean Sea region for quite an extended period of time.

Site Owner & Publisher Ray Darken - You can gain much more detail from Ray's sites along with other relevant information at The Mediterranean Diet [http://www.safe-and-easy-weightloss.com] or [http://www.safe-and-easy-weightloss.com/wordpress/]

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Nutrient-Rich Recipes For Fruit Smoothies

Fruit smoothies can be commonly found at almost all restaurants or beverage bars near you. At present, more and more people are switching from sodas to fruit smoothies. The main reason for this shift is that fruit smoothies offer health benefits compared to common sodas. Aside from their healthy contents, fruit smoothies are also very delicious and refreshing that they can totally quench your thirst. Another nice thing about fruit smoothies is that you can easily make one at home. With a blender or a smoothie maker and the right ingredients of your favorite fruit smoothie at hand, you can instantly enjoy a healthy beverage. Fruit smoothie recipes can be found in cook books and they are also all over the internet. Try making these recipes for fruit smoothies below.

Sweet Mango Smoothie

Drinking mango smoothie will surely brighten up your day. With its sweet and luscious taste, mango is one of those fiber-rich fruits that facilitate proper digestion. Aside from that, this fiber-rich fruit is proven to lower cholesterol levels and is packed with vitamin E. This healthy smoothie treat is not just delicious to the taste but also beneficial for your health.

Making a glass of Sweet Mango Smoothie requires you the following ingredients.

1 mango.
1 small cup of skim milk.
1 tablespoon sugar.
2 tablespoons honey.
1 teaspoon lemon juice.
2 Ice cubes.

All you have to do is combine every ingredient into your blender or smoothie maker then blend until smooth. This smoothie is good for 1 serving.

Orange Twister Smoothie

This orange smoothie has a very fruity taste. You will also enjoy its citrus scent that comes from its fruit ingredients. Having orange as its main fruit ingredient, this smoothie treat is very rich in vitamin C which is known and proven to strengthen the immune system. This means that getting to drink this smoothie on a regular basis makes you less prone to flu and other related infections.

You will need the following ingredients to make a glass of Orange Twister Smoothie.

1 large juicy orange, peeled.
1 juicy pear, cored & chopped.
200g grapes.
1 lime slice.
2 large ice cubes.

The next thing for you to do is combine the orange, pear, and grapes into a blender or a smoothie maker then blend until smooth. Put those ice cubes into a glass then pour the smoothie mixture on. If you like, you can add lime for garnishing. This smoothie treat is good for 1 serving.

Coconut & Apple Smoothie

As the popular saying goes, an apple a day keeps the doctor away. Apples are not only tasty and juicy but are also very rich in fiber which aids in healthy digestion and weight loss. Other than that, this fruit is packed with nutrients that strengthens bones and prevents osteoporosis. Some studies also show that apples are good partners in diabetes management and cancer prevention.

The other main fruit ingredient for this particular smoothie is coconut. Coconut has been proven to be packed with vitamins and minerals that increase energy and proper digestion. Other than that, coconut has been proven to be helpful in preventing heart and degenerative diseases and even tooth decay.

The ingredients that you will need to make this delicious and tasty smoothie are listed below.

1 tablespoon of coconut milk.
½ banana, chopped into cubes.
¼ cup of apple juice.
¼ teaspoon of fresh ginger root.
2 small ice cubes or ½ cup crushed ice.

All you need to do next is to place all ingredients into a blender or smoothie maker then blend until smooth. This smoothie recipe is good for 2 servings.

Enjoy these three nutrient-rich recipes for fruit smoothies and live a healthy and splendid life.

Gary Spero is the chief editor of Smoothies [http://www.smoothiesrecipe.org/] Recipe. As well as being a health enthusiast he is also interested in self improvement and psychology. To get more information and delicious fruit smoothies [http://www.smoothiesrecipe.org/fruit-smoothies/] recipes visit his website to sign up for his free Smoothie Tips & Recipes mini-course.

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Longevity and The Mediterranean Diet

Six Reasons Why the Mediterranean Diet Contributes to a Longer, Healthier Life

Over the course of many generations, observers have been able to discern that the people who populate the region around the Mediterranean Sea live longer lives than do men and women in some other parts of the world. Historically, the reason most often attributed to the longevity of the people of the Mediterranean region was climate. However, as researchers became more adept and as scientific methods became more sophisticated, it became clear that while the weather patterns of the Mediterranean area generally were pleasant and inviting, it was the diet of the people in the region that accounted for their longer lives.

There are a number of specific factors related to the Mediterranean diet that nutritionists and medical experts believe contribute to longevity. The more important of these elements are discussed within the confines of this article for your information and guidance.

1. Restorative Effects of the Mediterranean Diet

Many of the specific food items that are part of a Mediterranean diet regimen are high in anti-oxidants. Scientifically speaking, anti-oxidants are important compounds found in certain foods and beverages that work to neutralize the destructive nature of oxidants or free radicals that are found in the human body. Oxidants or free radicals are produced when the body burns oxygen to produce energy. In other words, oxidants really can be considered waste that pollutes the human body.

Over time, the accumulation of oxidants in the body accelerates the aging process. Cells wear and lose their elasticity. Organs end up functioning less efficiently and effectively. Indeed, recent scientific research has demonstrated that oxidants clog arteries raising the threat of stroke. Oxidants are found to contribute to cancer, heart disease and diabetes -- the major diseases most responsible for causing people to have premature deaths.

The types of fruits and vegetables that form the foundation of the Mediterranean diet -- including richly colored and leafy green vegetables -- which are high in anti-oxidants, have a restorative and life prolonging effect on the typical human body.

2. Reducing Cancer Risks

In most parts of the world, cancer of various types is the leading cause of premature death. Studies undertaken by researchers in Europe, Japan and the United States in the past thirty years have demonstrated that the Mediterranean diet effectively reduces the risks of certain types of cancers.

A diet that is high in fresh fruits and vegetables has been shown to be effective in reducing the risks of a wide array of different types of cancers. As has been noted previously, the Mediterranean diet includes the generous consumption of fresh fruits and vegetables.

The Mediterranean diet includes very little animal fat. There is a direct link between the consumption of animal fat and colorectal cancer, one of the deadliest forms of the disease that oftentimes takes the lives of people in their forties and fifties.

Olive oil (truly the foundation of the Mediterranean diet) had been shown to reduce the risk of breast cancer.

By reducing the risks poised by cancer, the lifespan of men and women has been shown to increase appreciably in studies that have followed groups of people over time.

3. Reducing Coronary Heart Disease Risks

Coronary heart disease is one of the top three causes of premature death throughout the world -- except in the Mediterranean region. Researchers have concluded that diet has played a large and important role in reducing the risk of coronary heart disease amongst the people who populate the countries surrounding the Mediterranean Sea.

An important study in seven countries (Italy, Greece, Yugoslavia, Finland, United States, Netherlands and Japan) demonstrated that those people who followed a Mediterranean diet regimen were less likely to have coronary heart disease and were less likely to have their lives cut short because of serious and ultimately fatal heart conditions.

4. Reducing Hypertension

On some level, the jury is still out on the direct effects between diet and hypertension or high blood pressure. With that said, it clearly has been demonstrated that hypertension and high blood pressure is responsible for premature deaths the world over. In addition, there is strong evidence to suggest that eliminating certain items from a diet -- like processed salts -- can work to reduce the risk of hypertension.

Additionally, there is evidence to support the proposition that a diet high in fiber and low in animal fats (like that of the Mediterranean region) works to reduce the threat of hypertension and premature death from this disease.

5. Diabetes Prevention and Control

The Mediterranean diet is well suited to staving off the serious effects of diabetes. The incidence of premature death because of diabetes is lower in those regions in which the Mediterranean diet is practiced. Because diabetes is a disease that can be controlled through diet, electing to utilize the Mediterranean regimen can work to add literally years to a person's life.

6. The Cumulative Effect of the Mediterranean Diet

It is important to note that the beneficial effects of the Mediterranean diet appear to be cumulative over time. In the other words, the longer a person practices the dining habits of the Mediterranean plan, more of inherent physical benefits of this healthy eating regimen will be ingrained into a person's makeup. Simply put, the benefits of a Mediterranean diet literally are stored up over time, increasing a person's lifespan and adding to his or her overall health and wellbeing not only now but well into the future.

Site Owner & Publisher Ray Darken - You can gain much more detail from Ray's sites along with other relevant information at The Mediterranean Diet [http://www.safe-and-easy-weightloss.com] or [http://www.safe-and-easy-weightloss.com/wordpress/]

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Mediterranean Diet & You

Mediterranean diet is best for your heart. It is the way to eat and drink to your health. It is rich in vegetables, grains (rice, pasta), fish, fruit and dried beans.The Mediterranean diet is a wonderfully healthy diet and an extremely easy one to adapt to our stressful and fast paced lifestyles.

This diet is a balanced diet full of a variety of foods and can be followed easily. A main factor in the appeal is its rich, full flavored foods.It is also very low in saturated fat & includes plentiful amounts of fresh fruits and vegetables.

Another reason why the Mediterranean diet is good for you lies in the fact that the diet includes the consumption of a significant amount of fruit and vegetables.

Whether you want to lose weight, lower your cholesterol, eat more fruits and vegetables, or just feel healthier in general, adopting a Mediterranean Diet is a great way to eat better while enjoying a delicious variety of food.

The Mediterranean diet is low in red meat & hence the diet plan works to reduce the amount of bad cholesterol.

Mediterranean diet is high in whole grains and fiber as well as in ant-oxidants. It is also low in dairy products.

Longevity

The history of the people of the Mediterranean region demonstrates that the Mediterranean diet works to extend a person's life.

The Mediterranean diet is one of the most suggested nutritional behaviors of the world. Adherence to it is associated with a significant reduction in mortality.Recent news reports that the Mediterranean diet is preferable for people suffering diabetes over low-carb diabetic diet.

There are a number of reasons why it is proving itself to be good for men of all ages. In addition to assisting men in fighting obesity and bringing their weight down to a healthy level, the Mediterranean diet is effective in aiding men to maintain a healthy weight over time.

Mediterranean diet is similar to the American Heart Association's Step I diet, but it contains less cholesterol and has more fats. Its focus isn't to limit total fat consumption, but to make wise choices about the types of fat you eat. Adopting a Mediterranean diet is easy if you're a smart shopper.

The Mediterranean Diet is the diet of Southern Italy in the early '60s. It is definitely light on potatoes. Its striking characteristic is its heavy use of olive oil as the primary source of fat, and their minimal use of both butter and margarine.

In fact, the Mediterranean diet is simply closer to what people have eaten for millennia.

Numerous studies have shown that the low-fat, high-fiber Mediterranean diet is one of the best recipes against health problems such as arthritis, obesity, diabetes, asthma and cardiovascular disease.

In fact latest research now shows that Spain is top of the European longevity league tables and it is widely believed that the Mediterranean diet is responsible for this.The main oil used in the med diet is olive, traditionally cold pressed virgin, and this is used not only for cooking and in salads but also for putting on bread in place of butter.

Olive oil

Olive oil rather than butter or cream is the primary source of fat in Mediterranean diet. Olive oil is often used alone or in substitution for other oils, butter, and margarine.

It is rich in a type of fat that readily converts to a fatty acid similar to omega-3. Olive oil is used as the primary cooking oil in Italy and Greece, and is a source of monounsaturated fat, which is much easier for the body to break down.

Olive oil, produced from the olive trees prominent throughout Portugal, Greece, Croatia, Turkey, Italy, Spain and other Mediterranean nations, adds to the distinctive taste of the food.

Olive oil also offers several health advantages over more polyunsaturated vegetable oils. Olive oil compounds also increase enzymes that block activation of carcinogens and improve their removal from the body.

Olive oil is also a good source of antioxidants. It contains anti oxidant Oleic acid that reduces the risk of breast cancer. It also contains vitamins A, B1, B2, C, D, and K, Iron Poli-phenols.

Olive oil has been associated with lower blood pressure, a lower risk for heart disease, and possible benefits for people with type 2 diabetes.

Foods are cooked with extra virgin olive oil and enjoyed with small amounts of red wine. Instead of cooking with butter and spreading it on foods, use olive oil or canola oil.

But unlike the saturated fats that we commonly eat (such as butter, margarine, vegetable oil, trans fats) the primary fats of the Mediterranean Diet consist of monounsaturated fats (found in Olive Oil) which provide the health benefits for your heart.

The research shows that wine is better than beer or spirits at protecting against heart disease, that olive oil can reduce the risk of bowel cancer and that garlic may lower cholesterol levels.

Vegetables

The Mediterranean diet is one that is rich in vegetables, grains (rice, pasta), fish, fruit and dried beans. The other important factor is to make the consumption of fruits and vegetables a daily habit.

The vitamins, minerals, photochemical and fiber provided by the diets large amounts of vegetables, fruits, grains and beans are believed to account for the inhabitants of the Mediterranean countries lower incidence of cancer otherwise commonly found in the United States.

A comprehensive study by Sonia Anand of McMaster University has established that vegetables, nuts, monounsaturated fatty acids and overall healthy dietary patterns such as the Mediterranean diet are best for reducing the risk of heart disease.

The Mediterranean diet emphasizes intake of fruits and vegetables, whole grains, nuts, and legumes.

Substitute a changing array of fresh vegetables and legumes for rice and potato side dishes.

Fruits

Typical fruits consumed in Med diet are: apples, pears, oranges, Mandarin, apricots, peaches, grape, water-melons, melons, raspberries, strawberries, chestnuts, walnuts, nuts, almonds, pistachio nuts.

People who follow the Mediterranean diet and consume generous servings of fruits and vegetables each day have a lower incidence of certain diseases including cancer and cardiovascular ailments.

The Mediterranean diet emphasizes intake of fruits and vegetables, whole grains, nuts, and legumes.

Nuts

Nuts, legumes, and beans are consumed daily.

Most of the studies have focused on the Mediterranean diet, emphasizing the consumption of high amounts of virgin / extra virgin olive oil (up to one liter per week) or nuts (up to 30 grams a day, or two handfuls), in comparison to a low-fat diet.

Foods like vegetables, nuts and monosaturated fatty acids are very beneficial for the heart.

But if you eat a reasonable amount of calories and swap out candy bars for nuts, the data says you will be healthier.

The Mediterranean diet shifts towards more plant-based nutrition, as well as proteins from sources like beans and nuts rather than red meats.

Some of the desirable food items:

Bread, pasta, rice,

Vegetables: Spinach, Cauliflowers, Carrots, Eggplants, Tomatoes, broccoli, capsicum, capers, garlic and onion

Fruit: Olives, Grape, Oranges, Lemons, Apples, cherries, Strawberries, peaches, apricots

Legumes: beans, peas

Nuts: Walnuts, Almonds, Pistachio nuts

Oil: olive

Honey

Milk and cheeses

White Meat (chicken, rabbit, turkey, etc...) and

Fish (fish sword, sardines, tuna, clears)

Eggs

Red meat (veal, lamb, etc...) (consume less)

Walnuts contain polyphenols and other anti-oxidants and essential fatty acids. Abundant vegetables, fiber-rich beans, fresh breads and healthy fats found in olives and nuts are the mainstay of this region and essential to everyone's good health and vitality.

The Mediterranean Diet is now recognized as one of the healthiest diets in the world.

By: Pradeep Mahajan

Pradeep Mahajan: He is an engineer-MBA. He has multiple interests which primarily include health, investments, management & technological topics. Being a health enthusiast, he researches, studies & writes on health topics, often in consultation with medical & health professionals. He keeps track of proven ways for achieving better health & fitness through diet, exercises, stress management & healthy lifestyles. Do you want to learn more about current & other related articles? Visit [http://www.health-fitness-wellness.com] for practically useful information on health & healthy lifestyles.

This article is available for reprint on your website and/or in your newsletter, provided it is not changed and you include the author's web-site address.

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Smoothies: Are You Friend or Foe?

I feel like I've been recommending smoothies a lot recently, and the interesting thing is that I tend to get one of two responses when the word "smoothie" is brought up in discussion. I either get enthusiastic approval or a general look of disgust. There is no in-between.

I must confess that I once poo-pooed smoothies. I mean, who wants to drink their calories, or should I more accurately say, slurp them down with a straw? Many of you are nodding in agreement right now. Honestly, I couldn't put my hand on exactly why I was so negative towards these concoctions. Was it because many people use smoothies as an excuse to consume an excessive amount of sugar in the name of "health?" Or, because I never felt full or satisfied after having one? Or because they are generally messy, with a consistency that never turned out quite to my liking, and then created a fair bit of clean up? I'll check all of the above.

The truth, as it turns out, is that the smoothies I'd had in the past were indeed high in sugar because I was getting them from places like Jamba Juice or Emerald City (gasp), which inevitably meant I did not feel full and in fact felt worse after consuming them. And when I made them at home with what I thought was my amazing KitchenAid blender, they turned out "chalky" (in the words of my son) or simply unpalatable. As you can see, I was a true smoothie hater.

But... I changed my tune. I started reading about these fancy-pants blenders that whizz up amazingly smooooooth beverages and I became intrigued. I also started seeing more Vegan protein powders that piqued my curiosity. I think I may have even had a sample or two and thought heck, I could make this. I needs me a fancy blender. I became convinced that I could make good smoothies if I had the right equipment, and with the right equipment I could make these fantastically healthy beverages for my sons. This is how I explained it to my husband anyways.

So with that I did my research, as I ALWAYS do, and I ended up with the Ninja. C'mon, the name alone says you are going to get one kick-ass smoothie. My well trained Ninja did not disappoint. I now make palatable... no, delicious... smoothies that both me and my little men enjoy. I'm no longer a hater.

Now obviously this begs the question... why smoothies? What intrinsic health benefits do they contain? My answer is always that there is no right or wrong answer to embracing or rejecting the smoothie. It is to each owns' preference. You can get the nutrients you need from food, not a problem. But... the brilliance of smoothies is getting a giant package of nutrients in one convenient beverage that is often packable and portable. Plus you might ingest things you might not otherwise eat in their lone state, such as chia seeds, kale, handfuls of spinach, wheatgrass, etc.

The reason I've been recommending smoothies so much is often I see a host of possible nutrient deficits in someone's diet and a great way to bridge that gap is a refreshing breakfast smoothie or maybe an afternoon post-workout blended beverage. Alternatively I might hear the words "low on time" or "I hate to cook" (I hear this all the time folks) and the smoothie bell goes off in my head. This is a great way to pack in protein, leafy greens, and heart healthy Omega 3's in one convenient "meal."

Time crunch and cook-hating solved.

Like I said earlier, however, having the right equipment is key. My KitchenAid blender was not up to the task. Most blenders can handle some protein powder and milk, but once you start adding frozen fruit, greens and seeds, they just can't pulverize that stuff to a nice, creamy consistency like some of the other more smoothie-targeted blenders.

If you are in the market for a blender, below is a link for a few to consider. Keep in mind that prices vary drastically! Yeah I'd love a Vitamix, but at $500+, I didn't think the amount of smoothies I make justified the cost. My trusty little Ninja made the list, but I will admit that if you do a lot of smoothies and especially if you use a lot of greens, a Vitamix might be worth the cost. I don't think I've ever heard a sole utter a foul word against this supreme blender. I had a pulverized veggie mix from a Vitamix once and it was creamy bliss. You can't go wrong, although your bank account might disagree.

http://www.greenthickies.com/10-best-blenders-for-smoothies/

Apart from that list, I've also heard good things about the Nutribullet. There really are a bazillion to choose from, so do your research if you are in the market for a blender and figure out which one would best suit the type of blending action you desire.

Have your blender now? Awesome. Let's get blending. Oh right, what to blend? What to make?

If you need help getting started, I'll provide a few tips and even my lazy-day smoothie recipe that I use frequently. Now, I like to remind people to focus on protein first, then your healthy fat source, and then the carb add-ins. It's SO easy to go carb crazy with smoothies and that is NOT what we want. That is diabetes waiting to happen. You have to focus on BALANCE to make this work. Always have protein and fat. Supplement with carb. Make sense? I work with meal balancing every day with clients, especially diabetics, so if you have trouble with this concept, please let me know so we can talk. Otherwise smoothies can turn into a bad thing very fast.

Here is my super easy, lazy mama smoothie recipe that both me and my little boys enjoy. So far they really don't know that any other smoothie exist, so I haven't been challenged to up my game yet.

Ingredients (put into the single serve blender cup of my Ninja):

About 1 cup of coconut milk

1 level scoop of Vega Protein Powder, Berry Blend

1 Tbsp chia seeds

1 banana

½ cup frozen blueberries

Add coconut water or plain water if cup not quite full or if the consistency is too thick

Method:

BLEND!

I could probably list a million more recipes here, but isn't that what the internet is for? Feel free to search to your hearts content and find something fun you want to try. If you are feeling adventurous and want to make up your own, here are some key components to consider including.

Protein:

Don't forget, protein is paramount! Always, always think about your protein source. Never drink carbs alone. They must always be with their buddy protein or bad things happen.

Whey Protein

There are various brands out there. I'm not an expert on whey protein powders so do your research. I just know that whey protein is known to help build muscle and is particularly effective for those who weight lift or simply want a protein powder that is easily assimilated by the body. Not for us dairy-sensitive folks, however.

Vega Protein

Available at Super Supplements, PCC, Whole Foods, online

This is my powder of choice given I can't do any of the dairy options. Many of them are sweetened with Stevia so if this doesn't work for you, consider another option.

Hemp Protein

Great vegan option as well. There are a few brands to pick from, but most provide a good amount of protein and some have a good portion of fiber as well. The taste can be a bit off-putting for some but I don't mind it. Sometimes I mix it with the Vega Protein.

There are others that are combos of chia, pea, hemp, rice, etc... All good depending on what you are looking for, but the taste just hasn't been to my liking. I'm all ears if you have found one you love.

Greek Yogurt

Yep, don't forget yogurt can be the protein source for your smoothie. Dollop it in! I think Fage and Siggi are great brands.

Milk or Soy milk

Both of these contain about the same amount of protein per cup (8g). You should certainly add a bit more protein to your smoothie, but don't forget that these milks count too. If you use soy, always go for organic.

Nut butters

While they are also considered fats, they also add a little protein punch as well. While peanut butter is the most common, don't forget about almond butter, cashew butter, and sunflower seed butter.

Fats:

I know I focus on protein a lot, but fat is important too. We need fats to function and they also help offset that pesky rise in blood glucose when paired with carbs. I always include some healthy fats to balance out my smoothie.

Options include...

Coconut milk

Nut butters

Whole milk

Fish oil

Flax Seed Oil

Coconut Oil

Fiber:

Don't forget our friend, fiber! Fiber also helps, just like protein and fat, to slow down the whole digestion of carbs so that blood glucose is not spiked by a rush of easily digestible carbs. Easy fiber to add in smoothies? Here you go...

Chia Seeds

Flax Seed

Berries

Wheat Germ

Leafy Greens

Fruits and Veggies

Sweeteners:

Lastly we have sweeteners. I always add a bit of something sweet, whether it's a sweet fruit like a banana or a touch of honey. Remember to use sparingly. A little goes a long way and can make the difference between a smoothing being something nutritious or something harmful to your health and waistline.

Honey

Agave

Fruit (bananas, mangoes, etc)

Fruit Yogurt

Sweetened Kefir

Maple Syrup

Stevia

Danielle VenHuizen, MS, RD, CLT is a Registered Dietitian who helps her clients achieve health and vitality through food, not pharmaceuticals. She specializes in working with food sensitivities, Diabetes, Cardiovascular health, Digestive Disorders, and healthy pregnancies. For more expert health advice visit her blog at http://www.FoodSense.net

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