Brightly colored fruits and vegetables make delicious smoothies and also contribute to healthy eyes. Vitamins in these raw foods can protect against such conditions as night blindness, eye infections, and degenerative eye diseases. Although supplements are plentiful and widely marketed, health professionals stress the importance of a good diet. Making raw smoothies with your high performance blender is one way to give your diet a boost while taking care of your vision.
Seeing Better with Vitamin A
Children and pregnant and lactating women who have a vitamin A deficiency are at a risk for blindness. In fact, night blindness is the first symptom of an eye disease that may be linked to insufficient vitamin A in the diet. This vitamin nourishes cells in the retina that are responsible for creating nerve impulses triggered by light. Vitamin A also helps to relieve dry eyes and can guard against glaucoma. Look for yellow, orange, red and green vegetables and fruits for good sources of vitamin A. Examples include: spinach, pumpkin, kale, collard greens, cantaloupe, and apricot. Vitamin A is a fat-soluble nutrient and will build up in the body. It is important to get enough, but not to get too much of this vitamin. The recommended daily intake for girls who are more than 10 years of age and women is 800 mcg; boys older than 10 and men should take 1,000 mcg a day.
Vitamin D Lowers Risks
Vitamin D in sufficient amounts lowers the risk of eye infections as well as protecting overall immunity and helping you maintain good vision. Most recently, studies published in leading ophthalmology journals show a link between vitamin D deficiency and an increased risk of macular degeneration, a progressive disease resulting in blindness. Fortified juices, daily milk and almond milk are good sources of vitamin D and can easily be used in your smoothies and sauces. Daily requirements of this fat-soluble vitamin vary by age. Those below age 50 should consume 200 IU, men and women between 51 and 70 need 400 IU, and those older than 70 require 600 IU.
Vitamin E and Your Immunity
Vitamin E is an antioxidant and can be found in sweet potatoes and nuts, as well as vitamin-fortified cereals and peanut butter. It helps the immune system and plays a role in reducing the risk of blindness in later years. Foods that are good sources of vitamin E include kiwi, avocado, peach, pumpkin, and papaya. All can be used found in soup, smoothie or sauce recipes. Vitamin E, which is also a fat-soluble vitamin, must come from either supplements or diet because the body cannot manufacture it through any biological function. The recommended daily requirement for vitamin E is 22 IU for men and women. Women who are lactating need 28.5 IU every day, and children between the ages of 4 and 8 require 10.5 IU.
Vitamin C: The Other Antioxidant
Many nutritionists and medical professionals consider this vitamin a good source for making overall immunity stronger. It is also thought to improve eye health because it can protect against eye infections. Other advantages are said to include antioxidant and anticarcinogenic properties. Among the raw fruits and vegetables high in vitamin C are peas, strawberries, oranges, kale, broccoli, carrot, apricot, papaya and collard green. The recommended daily dosage of this water-soluble vitamin is 75 mg for women and 65 mg for men
Eye Support with Lutein and Zeaxanthin
Colorful vegetables contain these two important substances, which are referred to as xanthophylls. Both lutein and zeaxanthin are present at high levels in the human eye. Specifically, these compounds are found in the macula and provide an antioxidant benefits that keep the cells in the eyes healthy. Zeaxanthin can protect the photoreceptors in the eye as well as the retina and macula. Some studies *** indicate that these two substances play a larger role in reducing the incidence of macular degeneration than vitamins E or C. Studies suggest *** that adults should eat foods that contain 6 mg of lutein and zeaxanthin a day. If you are in the habit of making raw smoothies with richly colored fruits and vegetables, the changes are good that you are giving your body the right amount of vitamins and other nutrients for optimal eye health. Rather than seeking out supplements and researching to find credible manufacturers, it is far easier to make smoothies using some of the colorful fruits, vegetables along with fortified milk or juices.
References ***
www.mdsupport.org
http://www.luteininfo.com
(C) 2013 OmniBlender.COM LLC
Can Vitamins and Antioxidants Improve Eye Health?
After recently released study results, doctors are beginning to pay attention to their patients’ vitamin D levels and ask them more questions about eye health. Researchers are finding that when vitamin D as well as other vitamins, minerals and foods rich in antioxidants are present in sufficient amounts, the risk of blindness is reduced. Smoothies made with ingredients for proper nutrition can keep your eyes healthy in later years.
The two main causes of blindness in the elderly are age-related macular degeneration and cataracts. Studies published by the Archives of Ophthalmology and the American Journal of Clinical Nutrition showed a link between nutrients and eye health.
Antioxidants and Protection Against Cataracts
A cataract is a clouding of the lens in the eye and can result in blindness if not treated. Current medical technology allows those with cataracts to undergo an operation that removes the clouded lens and replaces it with an artificial one.
Although surgery procedures have become routine and most people with cataracts can be treated on an outpatient basis, it is better to take steps to reduce the risk of getting them in the first place. One study that was published in June 2008 by the American Journal of Clinical Nutrition found that the combination of antioxidants lessened the cataract risks of 2,400 older adult subjects.
Fruits and vegetables have been rated on the degree to which they function as an effective antioxidant. The standard measurement is called the oxygen radical absorbance capacity (ORAC), and the chart below lists raw fruits and vegetables that have a high ORAC score (see below). All of these foods can be used to make raw smoothies, soups or sauces in your high performance blender.
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Fruits
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Vegetables
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Blueberries
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Beets
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Strawberries
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Spinach
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Cranberries
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Red bell pepper
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Acai
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Kale
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Raisins
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Onions
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Dark grapes
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Eggplant
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The macula is the central point of vision in the retina. Macular degeneration is a progressive disease characterized by a dying off of light sensing cells, which eventually results in blindness. There is no medical treatment available that will reverse the disease process of macular degeneration at this time. Of the men and women in the United States who are 40 years old or older, 15 million are said to have some degree of age-related macular degeneration.
One study conducted by the University of Buffalo’s School of Public Health*** found that women younger than 75 with above average vitamin D levels had a decreased risk for age-related macular degeneration. The recommended daily allowance of vitamin D is 400 IU up to age 18, 800 IU for ages 19 through 50, and 1200 IU for those over 50 years of age.
Unlike the water-soluble B and C vitamins, vitamin D is fat-soluble and can collect in the liver and tissues. While the skin when exposed to sunlight absorbs some amount of vitamin D, this method alone will probably not provide the recommended daily dosages. Dietary adjustments need to be made to reach the recommended allowance.
You can find out what whether your vitamin D intake is sufficient through a simple blood test. Many lab forms used by doctors to order these tests include a place to indicate that vitamin D assessment is necessary. Doctors consider that someone with less than 30 nanomoles of vitamin D per liter of serum is deficient.
If you want to increase your intake of vitamin D to protect your eyes, try including these foods in your diet: canned tuna, herring, salmon, dairy milk, almond milk, orange juice with vitamins added, and fortified cereals. Follow smoothie recipes that use milk or orange juice and whip up a few in your smoothie blender each day to increase your vitamin D level.
A healthy diet throughout life that includes raw fruits and vegetables can keep you seeing clearly in your older years. The antioxidant benefits of berries together with the vitamin D advantages of dairy milk or fortified orange juice is a recipe for delicious smoothies and healthy eyes.
Reference***
http://www.webmd.com/eye-health/macular-degeneration/news/20110411/vitamin-d-levels-may-affect-macular-degeneration-risk
(C) 2013 OmniBlender.COM LLC
Smoothies made with the right nutrients can help keep your immune system strong.
According to health and nutrition experts, you need to make sure you get appropriate amounts of vitamins A, C and E to ward off infections and other conditions that may compromise your immune system. Additional components that contribute to healthy immunity are zinc, probiotics, antioxidants and omega-3 fatty acids.
Omega3 Fatty acids can be added to a raw smoothie via flaxseed. This grain is particularly high in omega-3 fatty acids and, being grain, is vegetarian and vegan friendly. There are also vitamin supplements that should be included in the regular diet if your meat consumption is particularly limited, or non-existent.
Probiotics are contained in yogurt, which is a particularly delicious smoothie base. Probiotics are healthy bacteria. Often, we think of all bacteria as harmful and we forget that certain strains of bacteria can actually help your body produce white blood cells that fight off viruses.
Yogurt and dairy products contain zinc, the element that helps you to build up immunity. Even milk can be an important addition to a smoothie. If you are a vegan, you will, of course, need to focus on alternative ways of obtaining probiotics.
Citrus is a particularly good source of vitamin C. However many fruits contain A, C and E. Using fruits in your smoothies will help you get you your daily allowances of these vitamins and help you improve your immunity.
If you are looking for a dairy-free base, use vitamin-fortified orange juice in the place of milk, or use soy or almond milk. If you use orange juice, make certain you add ice to give the smoothie some texture.
Spinach contains vitamins A, C and E. When you combine spinach with juicy-sweet fruits, the sweetness hides the vegetable’s bitter taste. The result is an amazing immunity-increasing and tasty smoothie.
#1 Blueberry Flaxseed Smoothie 1 cup blueberries, fresh or frozen
2 cups fruit juice, unsweetened
1 banana, fresh or frozen
½ cup plain yogurt (or substitute 1 cup soy milk or low-fat organic milk)
1 tablespoon ground flaxseed
#2 The Pear-Kiwi-Berry and Flaxseed Smoothie
1 pear, quartered
½ cup yogurt
1 kiwi fruit
2 tablespoons flaxseed
1 teaspoon honey
½ cup berries, frozen
#3 Berry and Flaxseed Smoothie
1/2 cup vitamin-fortified orange juice
1/2 cup vanilla yogurt, preferably nonfat
2 tablespoons whole flaxseed
1 cup frozen berries
1 small sliced banana
#4 The Spinach Apple Berry Smoothie
1/2 cup juice (cherry)
1 medium apple
1 cup berries, frozen
3 cups spinach, fresh
#5 Mixed Fruit and Spinach Smoothie
1 cup blueberries, frozen
½ medium apple
3 large strawberries
½ medium orange
¼ cup seedless grapes
1 cup spinach, frozen- better fresh
1 cup low-fat vanilla yogurt
½ cup skim milk (or substitute ½ cup almond or soy milk)
1 cup low-fat vanilla yogurt
1 tablespoon honey
While we may strive to strengthen immunity, there are times that the immune system reacts too quickly and easily as in the case of allergies. Honey can be added to nearly all smoothies and can serve to calm an over-active immune system. Because it contains pollen from plants in your local area, local honey can help you to be less allergic over time. Many people have found that they can desensitize themselves to pollens by taking 1 tablespoon of local honey a day for two weeks.
There are as many smoothie combinations as there are fruits and other ingredients to utilize. Smoothies are a delicious way to guard against viruses and increase white blood cell counts to fight infection. Allow yourself to try different combinations, even if you are leery at first. While they might sound odd on paper (or your computer screen) remember that versions of these smoothies have been tried, reviewed, and perfected by many others. Take a chance and explore. You will reap the health benefits of smoothies that taste better than expected and promote your ability to fight the common cold.
(C) 2013 123Vita LLC
To energize your body and mind, you need protein, fat, and sugar. Does that sound like a healthy combination? Actually, consider that the proper ingredients in the right amounts will be beneficial to your health and give you the energy you need to be alert and physically active throughout the day.
Smoothies that are packed with energy-promoting nutrients will wake you up and keep you focused. You can add magnesium and potassium rich fruits for an energy boost that will fight mid-afternoon lethargy. Protein can also be added into your smoothie in the form of a whey powder or you could use milk, soy milk, or almond milk. Plain or Greek yogurt adds needed protein and gives your smoothies a creamy consistency. You can sweeten your smoothies with honey, which also packs a protein-rich punch. The natural sugar-rich fruits such as mangoes and apricots also give you energy. Yogurt and soy milk are good sources of the right type of fat: polyunsaturated and monounsaturated. Check the food labels and steer clear of saturated and trans fats.
Here are some energy-boosting smoothie recipes to consider:
#1 Go-A-Mango
Banana, Mango, Soy Milk, Greek Yogurt
#2 Apricot Vanilla Smoothie
Vanilla, Almond Milk, Apricot, Plain yogurt, 1 tablespoon honey
#3 Berriful
½ cup sliced strawberries
½ cup raspberries
Soy Milk
½ cup Greek Yogurt
1 tablespoon honey
#4 Chocolate Dipped Strawberry
½ cup almond milk
1 cup sliced strawberries,
2 tablespoons chocolate syrup
½ cup plain yogurt
#5 Chocolate Dipped Banana
1 Banana sliced
½ cup almond milk
2 tablespoons chocolate syrup
½ cup plain yogurt
When you begin to find the right measurements of these nutrients, and find smoothies that utilize them well, you will feel a difference in your energy level. Smoothies that promote energy in the morning will have an impact on your energy all day. They will make you healthier and help you feel better about yourself as the good mornings begin to outnumber the slow mornings.
The body converts all sugars and starches regardless of source into glucose. While sugar is not something to over use, when it comes naturally from fruits your body derives energy from the carbohydrate as well as other nutrients. If you are at a risk for diabetes, you may want to avoid mangoes and apricots. However, it is always best to consult with your doctor before making any dietary changes.
If you want to control both natural and processed sugar in your diet and still need the energy boost, focus on protein-heavy smoothies sweetened naturally. Be certain to utilize whey powder and similar additives and reduce fat and sugar-heavy milks. You may want to consider adding fruit that is high in magnesium and even some vegetables to your smoothies.
Here are some alternative raw smoothie recipes for those who want to avoid high sucrose fruits:
#1 Classic Strawberry-Banana Smoothie
½ cup strawberry,
frozen or fresh 1 banana
whey protein powder
½ cup dairy,
almond or soy milk
½ cup plain or Greek yogurt
#2 Almond Coffee Smoothie
½ cup plain or Greek yogurt
1 medium banana
½ cup coffee,regular or decaffeinated
½ cup almond milk, soy milk or dairy milk
½ cup ice
#3 Peach-Spinach Smoothie
6 medium peaches
2 generous handfuls of spinach leaves
2 cups water
#4 Strawberry-Spinach Smoothie
6 to 8 cups baby spinach
3 to 4 cups frozen strawberries
1 cup plain or Greek yogurt
1/2 cup apple juice (you can substitute milk or water)
#5 Raspberry Spinach Smoothie
2 cups spinach leaves
1 banana
½ cup raspberries, frozen 3/4 cup water, dairy milk or soy milk
#6 Strawberry Kiwi Smoothie
2 kiwis
3 cups baby spinach
2/3 cup strawberries, frozen
3/4 cups of water, dairy milk or soy milk
Smoothies can be your go-to morning drink as well as your afternoon pick-me-up when you need a jolt of energy. Depending upon your diet goals or health needs, there is an energy-lifting smoothie that can become a favorite supplement to your existing menu. More importantly, you can experiment with the ingredients in these recipes to discover taste combinations that you like. Smoothies are simple and versatile, and you can tailor them to your taste, energy and health requirements.
(C) 2013 Thomas Fox
For anyone who suffers a painful fibromayalgia or arthritis, or other pain, such as from injuries or surgery, it is likely possible, according to nutritional bio-physiological research, to reduce and minimize pain with raw vegetable and fruit smoothies made in high performance blending machines. Dr Stephen Grindstead (*) suggested in a blog about pain management that various nutrients in raw fruit and vegetables have anti-inflammatory powers.
Complex carbohydrates, those often consumed by vegans and vegetarians, also have shown pain-minimizing attributes.Obviously, fibromayalgia is directly associated or linked of causing inflammation. While the reduction of inflammation is not likely to cure the disease such as fibromayalgia or arthritis, the reduction of inflammation can assist the organism in attacking the problem and promoting a healing much better than as if the body constantly has to try putting out inflammatory fires, so to speak. Being always on the defensive, physiologically speaking, is not going to help make anything better. So inflammation has to be brought under control first.
Cherry Smoothies are Better than Aspirin
Aspirin and anthocyanins in tart red cherries, which is naturally occurring, have some commonalities. They both fight inflammation in the body in a similar way. Anthocyanins in tart red cherries is responsible for the flower colors red to blue. Another pain relieve agent comes from soy products. There is a direct correlation between consuming soy before surgery and a decrease in pain level, according to studies in animals.
In order to take advantage of these pain and inflammation reducing agents, one might want to mix up a breakfast smoothie containing 1 ripe banana, 1 cup of tart frozen cherries, and 1 cup of soymilk. Don't inlcude Aspirin, of course. After blending, it is best to serve the smoothie immediately.
Fibromyalgia and Nutrition
According to studies conducted by the National Fibromyalgia Association, referenced by Dr. Grinstead (*), it was concluded that there is a direct association between nutrition and managing pain. Accordingly, the healthier the nutrition / food is the better pain is manageable. Wanting to keep pain under control may require a drastic change in lifestyle habits. These changes will naturally have to include the right balanced healthier and more nutrient rich diet as well as a more active lifestyle in respect to exercise. Health does not come from inactivity, in other words.
Nutritionists and health researchers promote a preventative approach. Malnutrition of vitamin deficiencies can have a direct affect on getting sick. For example the frequent cold and affected by viruses and the feeling of fatigue is a direct result to not eating well, or better, even eating bad dead food that has little to no nutritional value at all. In order to help prevent these sicknesses, healthy fresh nutrition is essential to give the body the proper remedies to fight off disease.
Nutrients Help Joints Stay Supple
You can add nutrients that help joint pain to smoothies or soups that you make with your high performance blender. Ground flax seed, curcumin and Vitamin B12 may help you keep your range of motion in shoulders, hands, feet, hips and knees.
Flax seed comes in an oil, a liquid or a dry form. The latter can be ground in an ordinary grinder and added to smoothie recipes. Because it is a good source of omega-3 and fiber, it helps your joints stay healthy and your weight under control. A daily dosage is three generous tablespoons or ¼ cup.
Curcumin is another nutrient said to have anti-inflammatory properties. It is a spice closely related to ginger (*) and can be used in many sauces, soups and even raw food smoothies. Curcumin has been used as a natural remedy for a multitude of conditions and is thought to promote cardiovascular health and even relieve menstrual cramps. The supplement may also lower bad LDL cholesterol and restore kidneys to health, although more studies are needed.
Vitamin B12 also has pain management properties. However, it is best to get the benefit from fortified soymilk instead of meat, especially if you are trying to reduce nagging or chronic pain. The saturated fats in meat tend to aggravate inflammation. Yeast can also be a good source of B12. Adding fortified soymilk to your smoothies and yeast to your baked goods can help to ease your pain.
Complex Carbohydrates and Pain Control
The complex carbohydrates in vegetables such as peppers, spinach, broccoli and mushrooms are also reported to reduce pain. Adding very lean meat, such as turkey, that also has tryptophan may also reduce pain, according to Dr. Margaret A. Caudill (*) who serves as a co-director at the Arnold Pain Center, which is located at Deaconess Hospital in Boston. If you are looking for additional ingredients to further your goal of pain control, consider lentils, split peas and whole grains. All are good sources of complex carbohydrates.
The vegetables and beans can be easily combined for a highly nutritious soup. Placing these vegetables in your high performance blender along with some bean sprouts makes a fantastic green smoothie.
Research continues to shed light on a fact we always knew: that a balanced diet is necessary to maintain optimal health. However, the science behind this simple statement is helping us understand just how powerful good nutrition can be. Pain control can be as close as your next smoothie when you carefully consider the ingredients and stay away from foods with high fats that wreak havoc on your joints and muscles.
(*) References:
Dr. Stephen F. Grindstead http://www.addiction-free.com/blog/the-role-of-diet-and-nutrition-in-chronic-pain-management/
Spice closely related to ginger: http://www.curcumin.net/
Dr. Margaret A. Caudill: http://www.mothernature.com/l/The-Female-Body-An-Owners-Manual/Pain-Relief_856.
Copyright (2013) OMNIBLENDER.COM LLC
Weight loss continues to be a hot topic in the US and UK, as increasing numbers of people battle weight gain and look for a solution that will allow them to maintain a healthy weight for the long term. Fads and false claims appear to be a natural outcome in the field of weight loss, and some myths have surfaced on the internet that should be called into question and debunked with facts.
#1 Carbohydrates make you put on weight
Most healthy people can apply a simple formula to lose excess weight: burn more calories than you take in each day. In order to accomplish this, of course, food choices are important. That means eliminating the carbohydrates that give you empty calories such as white flour, refined sugar, and foods that have been processed to the point that they lack any nutritional value.
With that said, the body does need carbohydrates for energy. The trick is to choose foods that give you good carbohydrates while also contributing to your nutritional requirements. In this category you’ll find raw vegetables that are both green and leafy, sweet potatoes, fruit with the peel, and nuts. Be sure to choose whole grains when buying bread and rice.
Good carbohydrate fruits and vegetables that are low on the glycemic index, such as the ones mentioned above, are ideal ingredients in raw smoothies.
#2 Avoid eating nuts because they are fattening
While nuts are calorically dense, they also are a great source of protein, fiber and the kind of fat that offers heart attack protection. If nuts are consumed as a replacement for other high-protein foods, then eating a serving a day will not add additional calories. The varieties that have been recognized by the FDA as heart healthy include peanuts, hazelnuts, walnuts, and some types of pine nuts, pistachios, pecans and almonds.
Nuts can be sprinkled in smoothies, or you can use a coffee bean grinder to reduce the nuts to fine granules that can be added to any smoothie to further boost the nutrients.
#3 Low-fat and fat free products have less calories
The terms low fat and fat free often get confused with low calorie. It is the saturated and trans fats that we want to limit, but the number of calories may still be high depending on the food item in question. Portion size and the contribution that a food source makes to your overall daily recommendation are two important considerations. Examples of high calorie low fat foods that can provide a nutritional punch include potatoes, beans, whole grain bread, fruit juice and rice.
Build your diet around these low fat high calorie foods and let them take the place of the high-fat, high calorie foods that you were used to in the past. Beans can be used easy in soups and dips you may make with your high performance blender.
#4 Natural herbal products are harmless and make you lose weight
Supplements are all the rage on the internet, and there are several doctors who have turned their talents toward creating over-the-counter treatments for everything from eyestrain to bone health. The caution here is that supplements in the US are not approved through the FDA, so the actual ingredients and the manufacturing process can remain a mystery to consumers even after the product reaches the shelves.
The word “natural” may be anything but truly natural. Before buying supplements from sources outside of the traditional medical community, find out about where the supplements are made. Look into the track record for the company and read as many reviews as you can before making a purchase.
Some products may help you lose weight initially, but it could be only water weight. Remember that all successful weight loss is due to the right balance of exercise and nutrition over time.
Claims of weight loss made in articles and ads on internet sites should be met with healthy skepticism. Web MD** and the Mayo Clinic*** websites are good places to visit to when you are looking for answers and health facts.
References:
**Web MD: http://www.webmd.com
***Mayo Clinic: http://www.mayoclinic.com
(C) 2013 www.omniblender.com
With so much information on cable TV and on websites competing for attention, it is sometimes difficult to sort nutrition facts from fiction. The advocates for each new product or fad diet make claims that really need to be examined in light of scientific facts.
Whether you use your high performance blender to make raw fruit or vegetable smoothies, or you prefer to make soups, sauces and dips, debunking these top 4 myths will give you some information about ingredients you use.
#1 You shouldn’t eat eggs because they raise your cholesterol
It is true that a regular chicken egg contains 200 mg of cholesterol and 1.6 grams of saturated fat; most of the cholesterol is in the yolk. But egg consumption alone does not raise one’s cholesterol levels.
An individual person’s cholesterol level is due to a number of factors, including heredity and activity level. Anyone who has quizzed a doctor about the components of cholesterol test results learns that there are at least three separate measurements: low density lipoproteins (LDL) or “bad” cholesterol, very low density lipoproteins (VLDL) also known as triglycerides, and high density lipoproteins (HDL) or “good” cholesterol. It is the interrelationship of these three components along with the overall total that doctors consider before prescribing medication, dietary changes or
While eating high cholesterol foods can contribute to higher cholesterol levels, it is important to eat them in moderation and make sure you are getting plenty of exercise and that your diet is consistently healthy overall.
#2 A vegetarian diet is a healthy diet
Not all vegetarians or vegans have healthy diets. A person attempting a vegetarian diet must find alternative sources of protein and make sure that sufficient levels of calcium, vitamin B12 and omega-3 can be found in non-meat products and non-animal products, as well. While it may appear on the surface that a vegetarian diet is healthier, it is up to the individual to pay attention to daily requirements and select meals that provide the necessary nutrition. By including veggie burgers, lentils, beans, tofu, nuts and seeds in the vegetarian diet, you will reach the recommended level of protein.
If you are staying away from dairy completely, include kale, spinach and collard greens to ensure that you are getting the proper amount of calcium. Miso, seaweed and nutritional yeast are good sources of vitamin B12.
Green smoothies, soups or sauces made with your high performance blender can help you achieve the right nutritional balance needed in the vegetarian diet.
#3 All sugar is unhealthy and should be avoided
The body converts all sugar, whether processed or fructose from fruit, starches and carbohydrates into glucose, which is needed for energy. The insulin our bodies produce carries the glucose into the cells to be used for energy or stored for later use. Too much sugar overloads the body, causing weight gain, hyperactivity and the infamous “sugar crash” when the energy is expended and the sugar level plummets.
Sugar from fruit is digested and enters the bloodstream at a more even rate than sweets and processed sugar. As a result, the body’s sugar level does not tend to spike and crash when it creates glucose from fruit. Another obvious benefit from fruit is that you receive vital vitamins and minerals not present in other sugary snacks.
Fruit smoothies provide energy, and a smoothie base of dairy milk or soymilk gives you a protein boost.
#4 Organic foods have higher nutritional value
The United States Department of Agriculture (USDA) defined the processes that must be followed in order to earn the “organic” label. Organic fruits and vegetables must be grown without the use of chemicals or synthetic material. Fertilizers must be natural, and farmers use beneficial insects instead of insecticides. Weed growth is controlled through crop rotation and weeding instead of spraying herbicides. Organic meats must come from animals that have not been given antibiotics, hormones or any other medications that would prevent disease or encourage growth.
According to an article published on the Mayo Clinic’s website ***, a study that reviewed articles and papers written in the last 50 years was not able to conclude that organic foods are more nutritious than food grown using conventional methods. Organic fruits, vegetables and meats are more expensive, though, due to the labor-intensive processes that must be followed in order to earn the distinctive label.
Whether you make raw smoothies from organic or conventional produce, you will receive the same nutritional benefits. It is the ingredients you choose that determines health value, and not the way the food is produced.
Consider these myths officially debunked and most all-or-nothing statements; all generalized bits of knowledge should be closely examined. When it comes to nutrition, it is important to gather as much scientifically valid information as possible because good health depends on good choices.
*** Reference Mayo Clinic's website: http://www.mayoclinic.com/health/organic-food/NU00255
It seems that there are virtually thousands of supplements and ingredients on the market that claim to protect against nearly every imaginable ailment and affliction. To add to this confusion, websites selling supplements are coming online at an incredibly fast rate. If you are looking for the right supplements for bone health, a good place is a basic list of vitamins and minerals, the proper daily dosage based on age, and how you can derive the most benefit from them. ...Or, you could try a concoction of your own... A Calcium Smoothie?
Facts about Bones
Bones are very much like tissue in the body, and they are changing all the time as cells die and are replaced. The aging process does place a premium on the importance of keeping bones strong to prevent osteoporosis and loss of bone mass. While age is related to bone mass in women, healthy bones can be maintained with proper levels of calcium, vitamin D and protein. The amount of physical activity and the exposure to environmental risks such as smoking and alcohol consumption also affect bone health.
During childhood bone mass grows and in adulthood the rate of new growth and the rate of bone mass decline are about equal. After menopause, however, women will begin to experience loss of bone mass. Men who are over 50 years of age also lose bone mass but at a rate that is half that of women.
The Calcium Connection to Vitamin D
If you take calcium supplements, it is necessary to have vitamin D in sufficient quantities for the calcium to be absorbed. A person whose blood test shows a vitamin D deficiency will need to take supplements or make dietary changes to protect the body’s skeletal structure.
One way to assure that you get the daily allowance of calcium and vitamin D is to use fortified dairy milk or almond milk when you make raw smoothies. For example, eight ounces of almond milk provides 45% of the calcium and 25% of the vitamin D required on average in a day. Vitamin D is added to fortified diary milk in the US to help consumers meet the recommended dietary allowance (RDA).
Are There Risks to Calcium Supplements?
According to an article published by the Daily Mail on July 30, 2010, results of a study that appeared on the British Medical Journal’s website suggested that women who take calcium supplements may be at an increased risk of suffering a heart attack. Researchers concluded that the supplements, which were 500mg or greater, contributed to the hardening of arteries. However, the researchers determined that those who consumed a high amount of calcium through diet were not at the same risk. Another caveat to mention is that patients who were baking supplements of both calcium and vitamin D were not included in the study.
What conclusion can be drawn from this study? Women who are postmenopausal should make sure that they get enough vitamin D and calcium through fortified milk, grains and yogurt. Yogurt is a healthy base to use when making raw smoothies in your high performance blender.
Protein and Bone Health
- Better Bones website that older adults who have suffered a hip fracture have better post-surgical outcomes if they have the right amount of protein in their blood system. She notes that they have fewer complications and tend to stay in the hospital for a shorter time. While too little protein can be dangerous, we are more likely in the US to suffer the consequences of too much protein, which can lead to the loss of vital minerals and the undermining of bone health.
There is a complex set of variables in diet that can influence how well an older person recovers from fractures and there is little evidence that protein levels alone make a difference one way or the other. Generally, though, medical experts agree that protein does not build bone. It does help to build muscles and keep tissues and organs healthy.
While calcium and vitamin D supplements can help promote healthy bone mass in people who are more than 50 years old, it is best to discuss concerns with your doctor before starting on a new regimen. Making raw smoothies with ingredients that provide the right amounts of calcium and vitamin D is a good alternative to supplements.
Calcium Smoothie
½ cup cilantro
½ cup baby spinach leaves
2 oranges
2 regular size carrots
1 cup of water
Blend for about 30 to 45 seconds in a 3 horsepower blender.
Author Thomas Fox (C) 2013 - for OMNIBLEND
We are most familiar with the lines and loss of tautness in the skin, but there are a number of other things going on with our bodies, as we get older. Pain increases with the onset of arthritis. Aging brings with it a loss of energy and a weakened immune system. According to Dr. Nicholas Perricone MD, if you want to fight aging you should do so from the outside in. Aging is an entire body process.
If you want to wage a successful assault on aging, you must launch a systematic attack on a diverse set of ailments. At least there are nutritional measures you can take to assist in your efforts. Supplements provide some help in this battle. However, a healthy diet is really the best weapon in your arsenal when fighting aging. Exercise is major component as well, but in order to have the energy to exercise, it is important to eat well. Which vitamins, elements or other ingredients are essential to effectively wage the aging battle?
Omega 3: The Good Oil
Omega-3 fights depression and reduces inflammation. Most commonly found in fish oil, which is made into a pill for the supplement-lovers. For the cooks out there, fish oil is a common seasoning in Asian cuisine. Buy a bottle, and try to add a squirt to your frying pan or walk when stir frying veggies, noodles, or marinating chicken or tofu. Fish that are high in Omega 3 include cod, tuna and halibut.
If you are environmentally cautious and leery of fish-consumption that contributes to the depopulation of the oceans, check out the Seafood Watch to check which version of these fish is safe for your area of the country or world. If you do not eat meat whatsoever, then make certain flax seed is a part of your diet. Flax seed is one of the few grains that have a high component of Omega 3.
Keep Skin Looking Young with Vitamins E and C:
Vitamins E and C help your skin stay young and healthy. Vitamin E directly protects your skin from ultra violet radiation. Vitamin C helps your skin repair itself, inside out. Together these vitamins assist your body in defending itself. Vitamin E is present in nuts, greens, blueberries and papaya. However, the assortment of high-content foods makes it difficult to obtain the ideal amount of vitamin E in a balanced diet. Though this is partially influenced by where you live, and your access to fresh and diverse foods on an annual basis rather than merely a seasonal one. However there are a variety of vitamin supplements available to help you attain this goal.
Fight Low Energy with B12 and Magnesium
Vitamin B12 is found in meat--poultry and fish, as well as in soy. Magnesium is found in leafy greens, nuts, peas, whole grains and soy. So a mixture of soy and whole grains would be a good recommendation for your arsenal. Remember, soy is also a source of estrogen. If you want the effectiveness of hormones without the relatively higher and less natural estrogen birth control pills or hormone supplements, soy is a good option. But variety is ideal, so include whole grains. If your heredity puts you at risk for breast cancer, make certain that your portions of soy are relatively small and that you find alternative sources of magnesium.
Add Age-Fighting Nutrients to Smoothies
Smoothies are the easiest and most convenient way to boost the age-fighting nutrients in your diet. Look for raw fruit and vegetable smoothie recipes that will maximize your intake of the water-soluble vitamins B and C. Increase your magnesium consumption by using soy milk as a smoothie base and follow it up with green smoothie recipes that call for baby spinach. To increase the amount of Omega-3 in your diet, you can add flax seeds to smoothies. Be certain to include your vitamin requirements when choosing your foods for the week, and your cabinet-stocking materials will help you maintain a healthy diet and fight aging. Keep supplements on hand, because these can help you gain your needed vitamins and minerals without the effort of extensive and cautious meal planning. Not everyone has the time to put such thought into their diet. If you can, however, get as many of your needed nutrients in your food and beverage choices, such as raw smoothies, to stay healthy at any age.
Just as moderate exercise and dietary adjustments improve overall health, these lifestyle modifications can also help post-menopausal women maintain better bone mass for a longer period of time. Although not all women are destined to have osteoporosis, which is a weakening of the bones that leaves a person susceptible to fractures, all women can improve their bone health by making some simple changes.
Exercise for Positive Bone Mass Results
Exercising is good for post-menopausal women and can actually slow the progression of bone loss. However, it is the weight-bearing activities that provide the biggest advantage. Brisk walking is therapeutic on many levels, and it is also a beneficial weight bearing exercise. Unlike other exercises it is far easier to adjust your intensity and speed according to your fitness level. The slow, deliberate movements in Tai Chi can help women slow down the rate of bone loss as they age. A recent study showed that women who practiced this ancient Chinese art lost bone at a rate that was 3 ½ times slower than those who did not participate in Tai Chi exercises. Results were evident on bone mineral density tests.
Habits can be Bad to the Bone
Lifestyle decisions that involve less-than-healthy habits can compromise bone health, especially in women who are more than 50 years of age. Some lifestyle choices should be moderated and others should be abandoned all together in the interest of healthy post retirement years.
Alcohol may also interfere with the body’s normal bone metabolism by disrupting the molecular passageways in this process. Women should limit consumption to one glass of wine, beer or mixed drink a day and men should drink no more than two alcoholic beverages a day. If you have a sedentary lifestyle, the lack of exercise can have detrimental affects on many aspects of health, including your bones. Making the decision to get up and move at least 30 minutes each day can make a big difference in mental and physical health. Watch the caffeine intake, too, because it can interfere with the body’s ability to absorb calcium. Try switching to decaffeinated coffee or choose tea with little or no caffeine. According to WebMD, the act of smoking floods the body with free radicals. These molecules completely overwhelm the body’s ability to protect against them and attack organs and cells that are instrumental in maintaining healthy bones. Depression and even the popular selective serotonin reuptake inhibitors (SSRIs) doctors so frequently prescribe to treat depression may be making bone health worse for the women who are more than 50 years of age. Some studies have indicated a link between osteoporosis and depression. Although studies have identified that a link exists between osteoporosis and depression, it is unclear which factors actually lead directly to the development of brittle bones. Eating disorders leave a person of any age deficient in vital nutrients that help protect bones. Post-menopausal women who are underweight are more susceptible to bone fractures and breaks from falls and other accidents.
Smoothie Ingredients for Bone Health
Phytoestrogens through tofu, alfalfa and soy products can be added to smoothies. Recent research has shown that hormone replacement therapy can be dangerous to women because it has been shown to increase incidents of blood clots, strokes and heart attacks. Nonetheless, adding naturally occurring estrogen to the diet can improve bone health and, for some, reduce those pesky hot flashes and night sweats. You can get calcium and Vitamin D by using fortified dairy milk or yogurt as a base ingredient in your raw fruit and vegetable smoothies. In order for calcium to be absorbed, Vitamin D is required. Both ingredients help keep bones strong. Although there is conflicting information about the efficacy of Vitamin K as it relates to healthy bone mass, leafy green vegetables are a good source of this nutrient. Most people who have adequate diets will get enough Vitamin K through food. However, green smoothies, especially those made with kale or spinach, are one way to assure that you get a good helping of Vitamin K as well as other key nutrients for overall health. Medical science has not yet discovered how to reverse bone loss or how to keep bone loss from occurring in the first place. However, there are positive steps that each individual can take to keep bones in good shape before and after retirement. Healthy habits, moderate weight-bearing exercise and proper amounts of calcium, Vitamin D and Vitamin K work together to help post-menopausal women maintain bone mass longer.
Smoothies made with the right nutrients can help keep your immune system strong.
It seems that there are virtually thousands of supplements and ingredients on the market that claim to protect against nearly every imaginable ailment and affliction. To add to this confusion, websites selling supplements are coming online at an incredibly fast rate. If you are looking for the right supplements for bone health, a good place is a basic list of vitamins and minerals, the proper daily dosage based on age, and how you can derive the most benefit from them. ...Or, you could try a concoction of your own... A Calcium Smoothie?
Calcium Smoothie