Fruit Smoothie Recipes In Your Heart Healthy Diet

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Nov 102016
heart healthy diet

Smoothies In a Heart Healthy Diet


How is your Cholesterol

So you have visited your doctor and he has dropped the bomb that your cholesterol is much too high and, unless treated, you are running the risk of developing one type of cardiovascular disease or another. Naturally, you are anxious because of what this means for your lifestyle and your health. Are you going to have to change your diet? Does this mean more exercise and less fun? One this is certain: this means you aren’t as young as you used to be!

But don’t be too depressed. The fact that you went to your doctor and that he identified the problem before it had a chance to develop into something more serious is a huge step. You’ll probably be able to keep your lifestyle pretty much the way it is with only a few adjustments. Doubtless these adjustments will take some will power on your part but given the alternative of possible heart disease and/or stroke, aren’t these changes worth it? Here are some helpful tips on how you can be an active participant and keep you cholesterol readings under control.

Heart Healthy Diet Tips

  • Avoid foods with saturated fats and cholesterol. Both will raise the levels of “bad” cholesterol (LDL)
  • Watch portion size. Too many eat giant meals with twice the amount of food our body needs. This contributes to both cholesterol and to weight gain. Practice eating portions that can approximately fit into the palms of your hand.
  • Fill your plate with veggies and fruit instead of pasta or red meat. Health experts recommend five to nine servings daily. Not to worry about that, enjoying fruit and/or veggie smoothie recipes will help you easily reach that goal.
  • Add fish to the fruit and veggies on the plate. It’s recommended that fish be on your menu at least twice a week to take advantage of the omega-3 fatty acids. Omega-3 is very helpful in lowering LDL cholesterol and triglycerides.
  • Add whole grains to your daily meal plans. Whole grains have more fiber and complex carbohydrates both of which are great for your heart. An added bonus is they will also keep you feeling fuller for a longer time.

Food choice are almost endless

All these foods, and many more, can be prepared in delicious and tempting ways and be healthy at the same time. So, if you do have cholesterol that is higher than it should be and you must take steps to bring it under control don’t despair. There are more than enough food choices to keep you happy, content, and much healthier.

Building a Heart Healthy Diet

Plant Based Protein

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Apr 162016
plant based protein

8 Best Plant Based Protein

Protein makes up the the building blocks of the body and is necessary for good health. Most people get their daily protein from animal sources in the form of meat, dairy or eggs. However, there are many great sources of plant based protein that are easy to find and use. Here is a list of the best 8. Enjoy!

Lentils and Beans

One of the starchy proteins, these two are good sources of not only protein, but also carbohydrates and fiber. They are great when added as a topping on a salad, as taco filling or to make vegetarian meatballs or burgers. One cup of cooked lentils contains about 18 grams of protein; about 15 grams in the same size serving of beans.

Hemp Seeds

Known as a complete protein, because it contains all nine essential amino acids, it is also a great source for Omega-3 fatty acid. Boost the protein by adding them to soups, stews, salads, baked goods, or to smoothies. Three tablespoons of hemp seeds contain about 10 grams of protein.

Chia Seeds

Chia seeds are one of the ancient grains different than most other types of plant protein in that they turn into a type of gel when added to water. Add them to oatmeal, cold cereals, or in muffins to bump up the protein content and add soluble fiber to your diet. Two tablespoons contain about 4 grams of protein.


This is another starchy protein that is great when served like a bed of rice or as part of a stir-fry. It can also be served as a hot cereal or as a topping on a salad. One-half cup of quinoa has about 7 to 9 grams of protein.


This one is entirely different than other plant-based protein in that it is blue-green in color comes from algae. Note, it will impart a greenish tint to whatever it is mixed with. It blends great as part of a smoothie or in desserts and snacks. It does have a great sweet taste with hints of vanilla and chocolate and has about 8 grams of protein per 2 tablespoons.

Nutritional Yeast

This is not a yeast at all, but a staple food item among plant-based food enthusiasts. It comes in either powder or flaked form and can be mixed in sauces, dips and dressings to kick up the flavor with its cheesy taste. Nutritional yeast has about 12 grams of protein per 3 tablespoons.

Seeds and Nuts

Beside the seeds already mentioned, sunflower, flax and pumpkin are also all good sources of protein and minerals as well as almonds, walnuts, cashews and pistachios on the nut side. Most have a taste varying from sweet to earthy. They work good ground into a flour and used in baked goods or left whole as a topping on oatmeal, cereals, sprinkled on a salad or as a snack. One-fourth cup of either seeds or nuts has about 7 to 9 grams of protein.


No list of plant protein would be complete without soy. Tempeh, tofu and edamame are all types of soy that have around 20 grams of protein per 2.5 tablespoon serving. Use is similar to beans and lentils and can be added to stir-fry or as the “meat” for spaghetti sauce and filling for tacos.

With these sources of plant based protein, vegans and some vegetarians do not have to worry about getting enough protein in their diet. Just be sure to cycle through all of the sources to ensure getting enough of the essential amino acids found in protein.

 Posted by at 11:31 am

Prevent Heart Disease

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Nov 052014
prevent heart disease

We originally started making smoothies ourselves it was out of simple curiosity. But we soon realized that smoothies can help promote a much better diet and help to prevent heart disease and all sorts of other conditions too.

So, this post is not really about smoothies but it is about how to be a healthier person, live longer, and just be a happier person! We hope you enjoy it.

Easy Ways to Prevent Heart Disease

Even though heart disease is among the leading causes of death of adults in America, it may be halted in its tracks with a few preventive strategies making all the difference. Even if heart disease is a part of your family history, as the result of aging, or perhaps something that is more common in your gender, there is still a lot you can do to prevent heart disease.

Heart disease is an always critical condition with the ability to greatly lower your quality of life and in the end frequently leads to death. To prevent heart disease it’s important to do all that you can to build up resistance to the condition through healthy life style choices you can implement right now, today!

With the following uncomplicated strategies, you are taking positive actions to prevent heart disease and safeguard yourself and your loved ones.

A Healthy Heart

Despite family history and various other factors not in your control, the best thing you can do for yourself is to always maintain a healthy heart. Good heart health hinges upon several different factors such as the following:

• Frequency and intensity of physical activity
• Your daily diet
• Taking good care of yourself
• Lifestyle decisions like drinking alcohol and smoking

How you treat your body is often a critical consideration in whether or not serious health issues develop. Some life style choice activities, such as smoking, drinking , and using other drugs have been proven time and again to damage your heart muscle tissue and raise your potential for developing heart disease.

Diet decisions like routinely indulging in a high fat, high cholesterol diet and also an absence of physical exercise likewise have been proven beyond reasonable doubt to cause damage to your heart by clogging the arteries and weakening the muscle.

Just like your other muscles, the heart must have a regular workout to stay healthy, and too many people neglect to participate in a 30 minute cardiovascular workout at the very least once a week.

Healthy Heart Strategies

To develop a healthy heart it is important to alter your lifestyle in some way. Doing too much or not enough can be harmful but discovering the right balance of work and rest can lead to much better heart health. The following are the top methods to promote heart health and prevent heart disease:

• Cut Smoking cigarettes and Tobacco Use Out of Your Life Forever: The chemical substances contained in tobacco make it one of the top risk factors for developing heart disease. Either inhaled as smoke or chewed, tobacco damages both your heart and your blood vessels, which can lead to atherosclerosis, or narrowing of the arteries.

When the arteries are narrowed, it makes it much more difficult for your heart to move oxygen rich blood through the body. Over time, this additional work weakens the heart muscle and leads to a heart attack and death. Cigarettes and their smoke also include carbon monoxide, which will actually replace the oxygen in your blood which will also cause your heart to work much harder to do its natural tasks.

This can lead to significant deterioration of the muscle and increases the risk of blood clots. The good news is the changes you can make to promote heart health and prevent heart disease are both easy and very successful:

• Participate in Regular Exercise: Most people think that they don’t have time for exercise during the work week but think of how much time you’ll have recuperating from a heart attack! Participating in 30 minutes of ANY exercise that increase your heart rate will do wonders for your heart and also for your state of mind.

Regular exercise boosts your heart rate which helps strengthen muscle and reduce any strain on the heart. Frequent exercise will also help control weight, decreases the chance of developing hypertension, diabetic issues, high cholesterol levels, and much more.

• Build and follow a Heart Healthy Diet: Certain foods just aren’t great for your body. They have no nutritional value, include sky-high levels of sodium and cholesterol all of which increases your chance of contracting heart disease. Creating a heart healthy diet not only reduces the strain on your heart but also helps to control weight and live longer.

Include these heart healthy foods to your diet to get the best results:

• As many fruits as possible
• As many Veggies as possible
• Lean cuts of meat for protein
• Seafood
• Beans
• Whole Grains
• Low Fat Protein: Fish, chicken and turkey

The Good News About Heart Disease

To sum up, it’s very possible to prevent heart disease with just a little work on your part. Be sure you cut tobacco and smoking out completely, engage in some form of regular exercise and create a delicious and healthy diet. Making these simple and easy changes will promote ideal heart health for years to come.

 Posted by at 12:05 pm

Childhood Obesity Prevention: Diet and Exercise

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Oct 242014
childhood obesity prevention

As you browse through the smoothie recipes on this site you are going to note that the greatest majority promote healthy eating and childhood obesity prevention. We believe that a family’s healthy meal plans go a long way towards in raising healthy and active children. That said, even healthy meal plans will benefit from an active lifestyle and it can be challenging to get your kids out of the house and moving. With that challenge in mind here are 5 Tips on Raising More Active Children

Childhood Obesity Prevention

As we know, a sedentary life-style is wrecking our kid’s health. Childhood Obesity, diabetes, too high cholesterol levels and blood pressure levels are hitting the roof in today’s youngsters. While playing way too many video games and watching too much TV are almost always to blame, and we as parents are responsible or not doing enough to get our children away from the couch, and to head outdoors to play and get physical exercise.
But if you are at a loss as far as how to do that, listed here are five ways to get the kids moving:

•    Set rules for electronic devices usage and play periods.
•    Encourage exercising by providing gifts that promote it.
•    Educate your children about the advantages of physical exercise and healthy eating.
•    Lead by example.
•    Provide chances to get active .

Establish electronics use and play times

When we were growing up, we usually had a physical education class  in school, yet now most schools don’t have that class anymore and that makes childhood obesity prevention even more difficult. So, as parents we must substitute that lack of sponsored exercise with something else. Rather than them sitting on the couch after supper playing video games, turn them all off and spend some quality time with a family walk or bike ride. Being active will benefit everyone, including you. Also, consider signing your children up for an after school activity in something they want to do. Something to find them more physical exercise.

Promote physical exercise by giving gifts that encourage it

For birthdays or Christmas, add a gift which gets their heart rate up, such as a jumping rope, basketball, baseball glove, etc. Using your gift will get them out of the house and moving.

Teach your children the benefits of being fit

Make clear why taking a hike, a walk or playing in the park is great for them. Emphasize the health benefits, like a healthier heart, more muscle, weight management, and so forth. Point out that their favorite pop-star is fit and they can be as well. Using peer examples are a good technique for childhood obesity prevention, just don’t be accusatory to too technical!

Set an example with your own actions

You can’t count on the kids to go out and play if you stay indoors and watch TV. Kids are just like sponges in that they absorb everything you do and in most cases want to copy you. Create a poor example and they’ll follow it just as they would if you set a good example. .

Provide opportunities to get active

If you make physical exercise fun, kids won’t even recognize they’re doing it. Games like tag or hopscotch are exciting to play. Both games get the pulse rate up, the entire body moving and don’t require much as far as accessories – just some chalk for hopscotch.

Being a kid should be about going outdoors, playing and having fun, not about situated the couch watching television for hours . Get them (and yourself) up, outside and moving on nice days or take them to the local mall and walk, or to the YMCA/YWCA on times of stormy weather. 

And don’t forget that, along with physical exercise, a healthy diet is also a requirement for childhood obesity prevention!