Smoothies are a nutritional powerhouse, and are full of antioxidants, minerals, vitamins, proteins and also prove to be highly supportive for weight loss. Just a few misguided inputs can convert your diet smoothies into a high calorie and sugar-laden dessert. To make sure that your blend is low in calories yet nutritious, ensure that you are not making the following mistakes –
1. Say no to added sweeteners
Liquid inputs play an integral part in the preparation of a smoothie as they help in easier blending & mixing of all the ingredients. Flavored yogurt, fruit juice, & sweetened milk are a popular choice for smoothies, but using it can load it with added sweeteners. So the key to a healthy smoothie is to avoid the extra sugar, and experiment with plain low-fat Greek yogurt, light coconut water or unsweetened soy/almond milk. These ingredients not only make your smoothie rich and creamy, but also pack it with proteins.
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How many calories should you eat to lose weight?
Calories are a measure of energy. The amount of calories required by a person every day depends on his or her fitness or weight loss goals, gender, age, current weight and current level of activity.
It is advisable to use a calorie counter for a few days to get an idea of how much you are eating right now; you may be amazed by the results!
There isn’t a specific amount of calories every person should eat for the rest of their lives or for a period of time to lose weight, gain weight or simply maintain weight. Your caloric needs are going to be different from mine or your friends’. Using an app such as MyFitnessPal is one of the most effective ways of counting your calories. Apps like these calculate your daily caloric needs so that you have a goal to reach every day.
For example, if you’re a woman over 20 and have a sedentary lifestyle, you may need around 1600 to 1800 calories if you want to maintain your weight and 1000 to 1200 calories if your goal is to lose weight. For men, its 2000 to 2200 to maintain weight and 1800 to 2000 to lose weight if you have sedentary lifestyle. [Read more…] about How many calories should you eat to lose weight?
“SMART” nutrients you need to stay sharp!
As we get older, it certainly can seem like we get more forgetful. There is nothing more important than keeping the brain and mind sharp- who wants to have a terrible memory, afterall?
If keeping your mind sharp is important, than making sure that you consume enough essential fats and phospholipids in the diet is essential. That is because these brain nutrients keep the size of your brain cells large enough to keep your memory strong.
Essential Omega-3 Fats
Having an optimal intake of essential fats, especially omega-3 fats, is crucial for maintaining good brain development. This is because our brain is 60% fat by weight and DHA from omega-3 fats can be up to 20% of all fat in our brain. These fats form part of the structure of the brain cell membranes, and have been shown to improve intelligence, reduce aggression, and enhance mood when ingested in sufficient quantity. If you have deficiencies then it can impair your overall cognitive function.
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