5 Tips for a Super-Healthy Smoothie

Smoothies are an easy and tasty way to incorporate more produce and other healthful ingredients into your diet, and they offer a lot of benefits that trendy juices don’t. By blending whole fruits and vegetables rather than extracting the juice, you get the full dose of heart-healthy fiber, and you waste less of your pricey produce. If you choose your ingredients carefully, smoothies can deliver a balanced blend of protein, fat, and carbs, making them a suitable substitute for meals. Juices, on the other hand, are mostly carbohydrate, and if they’re primarily fruit-based, they can be a concentrated source of sugar.

That said, smoothies aren’t always a healthy choice. Store-bought smoothies can contain more than 15 teaspoons of sugar from syrups and juices, and homemade smoothies can trip you up, too. It’s easy to get carried away when you’re dumping a little of this and a little of that into a pitcher-sized blender (I fall into this trap myself). Even if you’re being careful to use only nutritious, whole food ingredients, the calories can be excessive. To create a well-balanced beverage that won’t weigh you down, consider these suggestions.

1. Limit added sweeteners. I recommend using whole fruit as the only sweetener in smoothies if at all possible. Unlike added sweeteners like maple syrup and honey, which supply only sugar, fruit provides fiber, vitamins, minerals, and other beneficial phytonutrients along with natural sweetness.Try using about a cup of fresh or frozen fruit as the base of your smoothie. Incorporate bananas, mango, pineapple, or orange slices for a sweeter profile, but steer clear of fruit juice, which is more concentrated in sugar and calories than whole fruit. To keep added sugar under control, you’ll also want to choose plain, unsweetened yogurt and milks (many non-dairy milks like almond and coconut contain added sweeteners). When you’re finished blending, taste the final product. If — and only if — it’s still not sweet enough for your liking, add 1 to 2 teaspoons of your preferred sweetener (or, add 1 to 2 dates in place of sweetener).
2. Add some veggies to the mix. For an extra shot of vitamins and minerals, try to incorporate a vegetable into your drink. My go-to is a handful of baby spinach leaves, but you can also blend in carrots, beets, or canned pureed pumpkin. Celery and cucumbers are also smoothie-friendly, but they aren’t as nutrient-dense as deeply colored varieties. I like to combine leafy greens with berries, since the purple and blue hues mask the green color best.
3. Puree in protein. Adding at least one protein-rich ingredient makes your smoothie more filling and substantial, which is especially important you’re relying on it to stand in as a complete breakfast. Good options include plain low-fat yogurt, skim or 1% milk, soy milk, and silken tofu. Keep in mind that many non-dairy milks, including almond and coconut, provide minimal protein.   
4. Watch the extras. You can enhance your drink’s nutritional profile by adding nuts and nut butters, avocado, chia or flax seeds, cocoa powder or cacao nibs, wheat germ, oats, and other healthful ingredients, but you’ll also be increasing the calorie count. For example, each tablespoon of nut butter tacks on another 100 calories, and you could easily add 2 to 3 times that amount if you’re scooping freehand from the jar. With high-cal ingredients, you may need to get out the measuring spoons to make sure you’re not going overboard with portions. Which brings us to tip #5…
5. Do a rough calorie count. I recommend doing some quick math to make sure you’re not sipping more calories than you think, especially if you’re watching your weight. If you’re drinking a smoothie as your breakfast meal, 400 calories is a reasonable limit (men and active women can be more liberal). For a snack-sized smoothie, stick to around 200 calories.

One last tip: If you end up making more smoothie than you bargained for, pour the leftover mixture into ice pop molds. Your breakfast becomes a fruity frozen dessert to enjoy later in the week!

10 High-Protein Power Snacks

With dieting’s emphasis on low-fat, low-carb, and low-calorie, one essential ingredient for weight loss is often left out of the mix: protein. Numerous studies, including one recently published in the Journal of the American Medical Association have shown that skipping high-protein foods may lead to overeating and is often one of the biggest causes of excess weight gain. And as any devoted exerciser knows, protein is essential for the growth and repair of muscle and organs, especially after a hard workout.

When planning your healthy meals, keep in mind that 10 to 35 percent of your daily food intake should be lean protein. For women, that’s 46 grams a day; for men, 56 grams. If you make the right choices throughout the day, you can easily hit your protein targets. To get started, try these high-protein choices for healthy snacking.

HIGH-PROTEIN SNACK 1: EGGS

 

For years, eggs have been getting a bad rap for their cholesterol content. But now, even the American Heart Association has come around and acknowledged that the benefits of eggs might outweigh the cholesterol risks when eaten in moderation (less than six whole eggs per week). After all, one large egg contains 6 grams of protein and only 70 calories. If you’re concerned about cholesterol, many egg substitutes on the market offer lower-cholesterol alternatives that still pack a protein punch.

One of the best ways to eat eggs is hard-boiled. Keep a bowl of them in your home fridge for an instant healthy snack or addition to a larger meal.

HIGH-PROTEIN SNACK 2: NUTS 

Whether you go for cashews, walnuts, pistachios, or any of the other varieties, whole, raw nuts are a healthy high-protein snack choice. If you're concerned about calories, limit your nut intake to a handful or two, and remember that though nuts are high in fat, it's healthy monounsaturated fat, which doesn't clog arteries and is an essential part of a healthy diet. Plus, nuts are high in fiber, which when paired with their protein content, keeps you feeling full longer.

It doesn't matter which nut you go nuts for — they all have health benefits — but research consistently indicates that almonds might be the best of the bunch. Numerous studies have found that almonds can help lower levels of harmful LDL cholesterol. They are also extremely high in fiber, vitamins, and minerals, and have been shown to help manage weight.

HIGH-PROTEIN SNACK 3: GREEK YOGURT

Not so long ago, Greek yogurt took up only a tiny portion of the supermarket dairy section. But in just a few years, it has earned its place among supermarket superfood staples. Greek yogurt, which is strained to remove whey, is thicker and creamier than regular yogurt, making it a healthful stand-alone snack, a great mixer for fresh fruit, cereal, or nuts, and a healthy swap for fattier dairy products such as sour cream or cream cheese. The yogurt’s power comes from its protein — Greek yogurt contains 15 to 20 grams of protein in a 6-ounce serving versus 9 grams in regular yogurt.

HIGH-PROTEIN SNACK 4: TURKEY

When you’re going for lean protein, nothing beats low-calorie turkey — 3 ounces of turkey provides a whopping 25 grams of protein for only 140 calories. Deli slices might be the fastest form of turkey to grab for a snack, but they can be high in sodium. Skip the excess sodium by roasting a small bird for dinner and using the leftover slices as nutritious snacks.

HIGH-PROTEIN SNACK 5: PROTEIN SHAKES

Homemade protein shakes can be a delicious way to add protein to your diet. Melissa Dobbins, RD, a dietitian and spokeswoman for the Academy of Nutrition and Dietetics, recommends adding whey protein to your blender because it’s a high-quality, complete protein. This means it contains all of the essential amino acids your body needs to build and maintain muscle, and it provides a feeling of fullness, she adds. Simply combine whey protein with nonfat milk, frozen fruit, all-natural nut butter, or whatever other healthful ingredients sound good to you, and you have a healthy meal replacement or snack. Because you control the ingredients, homemade shakes let you skip the added sugar that often comes with store-bought protein bars and shakes.

HIGH-PROTEIN SNACK 6: COTTAGE CHEESE

Diet staple cottage cheese is an excellent protein source, with a half-cup of low-fat cottage cheese providing 14 grams of protein for only 81 calories. Paired with fruit or plain, it makes a terrific snack when you want to stay full between meals or can even be a satisfying meal all on its own.

HIGH-PROTEIN SNACK 7: LENTILS

 

As vegans and vegetarians know, lentils pack a powerful punch of protein, fiber, and minerals while containing comparatively few calories and almost no fat. A cup of cooked lentils offers 22 grams of protein, about 300 calories, and less than 1 gram of fat. Lentils are also relatively quick to prepare for a meal or snack, and because they soak up the flavors of whatever they’re cooked with, they can make a tasty base for many dishes.

HIGH-PROTEIN SNACK 8: TOFU

 

Tofu or soy bean curd is another excellent high-protein meal base and source of healthy fats and nutrients. Because it absorbs flavors so well and can be cut into cubes, strips, or chunks, it can be prepared in a variety of ways. Plus, some research has shown that soy consumption can reduce risk of breast or prostate cancer, thanks to its high levels of phytoestrogens, though that link is still being studied.

HIGH-PROTEIN SNACK 9: NUT BUTTER

Chances are, you loved peanut butter as a kid, but you may have shied away from this traditional treat as an adult because of concerns about fat. Well, it’s time to head back to the jar for healthy snacking — with moderation, of course. Peanut, almond, cashew, and other nut butters are high-protein foods, with about two tablespoons providing 7 grams of protein. And though nut butter does contain fat and saturated fat, it can be part of a healthy diet when eaten in small amounts. Just remember not to slather it on crackers — instead, spread it on carrot or celery sticks for healthy snacking.

HIGH-PROTEIN SNACK 10: PUMPKIN SEEDS

 

Pumpkins are full of fiber, vitamins, and body-boosting carotenoids, but it turns out tiny pumpkin seeds might pack even more of a nutritional punch. With 8 grams of protein in just one ounce, pumpkin seeds or pepitas are also very rich in minerals, including potassium, manganese, and iron. Just take heed: Pumpkin seeds are calorie-dense, so do your healthy snacking in moderation.

9 Ways to Get Your Energy Back

Fatigue is a common complaint, especially after people hit middle age. Fortunately, there are plenty of simple ways to boost energy. Some even slow the aging process.

Here’s how to refill your tank when your energy levels sputter.

1. Rule out health problems .

Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea. Talk to your doctor if you feel unusually tired.

Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs. If you begin to experience fatigue after starting a new medication, tell your doctor.

2. Get moving .

The last thing you may feel like doing when you’re tired is exercising. But many studies show that physical activity boosts energy levels.

“Exercise has consistently been linked to improved vigor and overall quality of life,” says Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. “People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles,” Stewart says. “That’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”

3. Strike a pose .

Although almost any exercise is good, yoga may be especially effective for boosting energy. After six weeks of once-a-week yoga classes, volunteers in a British study reported improvements in clear-mindedness, energy, and confidence.

It’s never too late to try, either. University of Oregon researchers offered yoga instruction to 135 men and women ages 65 to 85. At the end of six months, participants reported an increased sense of well-being and a boost in overall energy.

4. Drink plenty of water .

Dehydration zaps energy and impairs physical performance. “Our research shows that dehydration makes it harder for athletes to complete a weight lifting workout,” says Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton. "It’s reasonable to think that dehydration causes fatigue even for people who are just doing chores."

Dehydration has also been shown to decrease alertness and concentration.

How to know if you’re drinking enough water?“Urine should be pale yellow or straw colored,” Judelson says. “If it’s darker than that, you need to drink water.”

5. Get to bed early .

Lack of sleep increases the risk of accidents and is one of the leading causes of daytime fatigue. The solution: Get to bed early enough for a full night’s sleep.

When people enrolled in a 2004 Stanford University study were allowed to sleep as long as they wanted, they reported more vigor and less fatigue. Good sleep habits may also have important health benefits. Centenarians report better than average sleep.

If you do fall short on shut-eye, take a brief afternoon nap. Napping restores wakefulness and promotes performance and learning. A 10-minute nap is usually enough to boost energy. Don’t nap longer than 30 minutes, though, or you may have trouble sleeping that night. A nap followed by a cup of coffee may provide an even bigger energy boost, according to the American Academy of Sleep Medicine.

6. Go fish .

Good for your heart, omega-3 oils may also boost alertness. According to a 2009 study by scientists at Italy’s University of Siena, volunteers who took a fish oil capsule for 21 days demonstrated faster mental reaction times. They also reported feeling more vigorous.

7. Keep time with your body clock .

Some people get a burst of energy first thing in the morning. They're often called morning larks. Night owls are people who are at their best at the end of the day.

These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak.

8. Shed extra weight .

Losing extra weight can provide a powerful energy boost, says Stewart, of Johns Hopkins University. Even small reductions in body fat improve mood, vigor, and quality of life.

Most weight loss experts recommend cutting back on portion sizes, eating balanced meals, and increasing physical activity.

9. Eat more often .

Some people may benefit by eating smaller meals more frequently during the day. This may help to steady your blood sugar level.

Favor whole grains and other complex carbohydrates. These take longer than refined carbohydrates to digest, preventing fluctuations of blood sugar.

If you start eating more often, watch your portion sizes to avoid weight gain.

Goldman Sees New Commodity Cycle as Shale Oil Spurs U.S. Growth

 

The commodities cycle that sent prices rising almost fourfold over 10 years is reversing and will eventually drive raw materials into a structural bear market, Goldman Sachs Group Inc. (GS) said. Growth in shale oil output will keep U.S. energy prices low, reinforcing economic growth and leading to more tapering of government stimulus, the bank said in a report dated yesterday. That will cut raw-material demand in emerging markets and lead to weakened currencies that will encourage more production. The new cycle is the opposite of the “

super cycle” that ran from 2002 through 2011, Goldman said. “I can’t tell you about one commodity out there that has a bullish supply-side story,” Jeffrey Currie, head of commodities research at Goldman, said at the company’s investor conference in London today. “A decade of higher commodity prices generated a supply response.” Commodities posted the first annual drop in five years in 2013 as supply exceeded demand for corn to sugar to nickel and investors lost faith in precious metals as a store of value amid signs that economies are improving. As higher prices spurred miners and farmers to boost production at time when China’s economic growth slowed, Citigroup Inc. said the “super cycle” of gains has ended. “The rotation away from emerging markets and towards developed market demand as well as the supply increase, particularly the U.S. shale revolution, are creating a new commodity cycle,” Currie said in the report. “On net, this new commodity cycle eventually suggests a structural bear market in commodities, but we believe that is still in the distant future.” Weakening Currencies The new cycle will lead emerging market nations to increase production to raise cash to make up for weakening currencies, which will further weaken prices and reinforce the U.S. recovery, Goldman said. A “structural” bear market is only in the future because of transportation, processing and distribution bottlenecks, Goldman said. Surging U.S. oil output is largely trapped in the country and copper smelters are failing to process rising supplies from mines, according to the report. Commodity cycles last about 25 to 30 years, with the first half spent on building production capacity to meet demand and the next 10 to 15 years spent on building capacity to consume, Currie said. Returns in the last 10 to 15 years will be positive for industries such as petrochemicals, he said. Precious Metals The Standard & Poor’s Enhanced Commodity Index will fall 3 percent in the next 12 months, with precious metals dropping 15 percent on top of last year’s 30 percent decline and agriculture falling 11 percent after sliding 18 percent in 2013, Goldman said. Industrial metals are forecast to decrease 5 percent and livestock 3 percent, according to the report. Energy will lose 1 percent, after gaining 5.6 percent in 2013, the bank said. Gold prices will fall to $1,050 an ounce in 12 months from $1,246 an ounce now, while copper will be at $6,200 a metric ton from $7,283 a ton now as the market moves into surplus, the bank said. A record soybean crop in South America will send prices to $9.50 a bushel from $12.7325 a bushel now. While Brent will be at $100 a barrel in 12 months and West Texas Intermediate oil at $90 a barrel, price risk is “skewed to the downside,” Currie said in the report. Uncertainty about oil supplies due to geopolitical risks in Libya and South Sudan means the bank is neutral commodities over the next three months, with prices forecast to return 3 percent in the period. 

Source : bloomberg.com 

The Dangers of Obesity

Obesity can lead to a host of physical and social ailments. Why are obesity rates rising, and what is considered obese anyway?

It seems everywhere we turn we hear about obesity. The statistics. The dangers. The effect it has on all areas of one’s life. The annual Gallup-Healthways Well-Being Index survey released this week, which tracks respondents' self-reported height and weight data, revealed that its tracked national obesity rate has risen to 27.7 percent — up from 25.5 in 2008. Mississippi has the highest obesity rate at 35.2 percent, while Hawaii is the only state where fewer than 1 in 5 residents are obese. And for the first time since 2008, there has been a sharp increase in the number of obese Americans ages 65 and older.

We know weight gain — especially excessive weight gain — is bad, but when you’re surrounded by all-you-can-eat buffets and communities not designed for walking, is there any hope of winning the battle of the bulge? The answer is a resounding yes, and the first step is knowing what obesity is and how it affects all of us.

Obesity: What Is It?

Over the last 25 years, obesity rates have been climbing steadily. While the Gallup-Healthways Well-Being Index finds 27.7 percent of Americans are obese, the Centers for Disease Control (CDC) estimate that nearly 35 percent of adults and 18 to 21 percent of children are obese.

In layman’s terms, obesity is carrying enough body fat to put an individual at risk for a variety of ailments including diabetes, hypertension, cardiovascular disease, stroke, pulmonary disease, reproductive disorders, osteoarthritis, and cancer, among others. “In short, obesity can affect functioning of all major body organ systems,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.

Obesity is typically determined by figuring out an individual’s body mass index (BMI) using a formula that includes his or her height and weight. For an adult, a number of 25 or larger falls in the overweight category, while a value of 30 or more is considered obese.

This formula is not appropriate for children and teens, however. “BMIs for children and teens are age- and gender-specific because the amount of body fat changes with age and growth and differs between boys and girls,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, D.C. The CDC offers an accurate BMI calculator for those under age 20 with their Child and Teen BMI Calculator.

Obesity: What Causes It?

A variety of factors are converging to cause the current obesity epidemic. “More people are becoming obese because of the foods that are available and inexpensive,” says Caroline M. Apovian, MD, director of the Center for Nutrition and Weight Management at the Boston Medical Center. “We are eating 200 more calories per day than we did 50 years ago.”

Technology has made our lives easier, yet also more sedentary as we drive instead of walk and e-mail instead of wandering by a colleague’s desk. The environment, too, can be causing us to add extra pounds. “Weight gain results from the interaction between genes and environment,” says Linda Bacon, PhD, associate nutritionist at the University of California, Davis. “Environmental conditions are changing and some people’s genes make them susceptible to gaining weight in the current environmental conditions.” Bacon says that these include increased toxins in the environment, some of which cause changes in hormones which lead us to store fat, and changes in our eating habits — some of the nutrients more common today don’t trigger our internal weight regulation mechanisms as readily as foods from nature do.

Obesity: What Are Its Effects?

Besides health dangers, obesity can cause economic hardships and psychological effects including depression and self-esteem issues. Perhaps worst of all is the discrimination suffered by those who are obese. “Discrimination against larger people now exceeds that based on race and gender,” says Bacon.

And the effects don't stop there. The Gallup-Healthways Well-Being Index also asked respondents to rate their overall well-being. The survey defines well-being through five key areas: purpose (liking what you do each day), social (relationships), financial, community (liking where you live), and physical (having good health and energy to get things done). The survey found that obese Americans are more likely to suffer in these key areas than those who are not obese.

While obesity can be affected by genetics and the environment, there is still plenty you can do to fight it. Schedule an appointment with your doctor to discuss which weight-loss and treatment options are right for you. Stay active by scheduling exercise into your routine and avoid spending too much time on sedentary activities like TV-watching. And make healthy diet choices — with correct portion sizes and at least five servings of fruits and vegetables daily.

Fatigue and PTSD – Why Am I So Tired?

I don’t know how many times I have asked myself, “Why am I so tired?” since being diagnosed with posttraumatic stress disorder (PTSD) several years ago. There are times that I feel extremely exhausted when I haven’t done anything to cause it. Naps during the day have gone from being a luxury to being a necessity at times. Feeling this way isn’t unusual for someone with PTSD; there are both psychological and physical factors that cause us to feel so tired. Fortunately, I have found some things that help me to deal with the fatigue and still be productive. 

Psychological Factors of PTSD That Cause Fatigue

There is no doubt that there is a mind and body connection in everyone; stress can make us sick, and conversely, a physical illness can cause us to be anxious or depressed. For people who have PTSD, it’s no different. In fact, the mind and body connection is often more prominent in people with PTSD or other mental illnesses. Some of the psychological factors of PTSD that can cause us to be exhausted are:

•  Stress–When anyone gets stressed it’s likely to cause them to feel tired. When someone who has PTSD gets stressed, it can make him or her feel exhausted.
• Depression–One of the symptoms of PTSD is depression, and when you’re feeling down it is likely to make you fatigued and wanting to sleep.
• Hypervigilance–Feeling like you are constantly on alert, waiting for something bad to happen, takes a toll. That feeling of always being “on” is enough to make anyone tired.
• Acting like everything is ok–Often times, those of us with PTSD don’t want to let others know that we are suffering. Acting as if everything is alright when it’s not, is draining.
• Being triggered–When something triggers our PTSD symptoms to flare up, and fight, flight, or freeze kicks in, we can definitely feel worn out when the crisis is over.

Physical Factors of PTSD That Cause Fatigue

There are also some physical factors at play when PTSD causes fatigue. They may be brought on by psychological factors, or vice versa. There’s that mind and body connection again (How to Cope With Body Memories in PTSD Recovery). Here is what may be happening physically that is exhausting:

• Hormones–The stress hormone cortisol is released during trauma. It desensitizes us so that we feel less pain, and it gives us a boost of energy. In people who have PTSD, cortisol is produced in higher levels and for a prolonged period of time, which can cause fatigue, as well as memory loss and decreased serotonin levels. 
• Adrenal System–Cortisol and other stress hormones are produced by the adrenal system. When there is an overload on the adrenal system, people with PTSD are likely to experience fatigue, exhaustion, and increased stress.

What To Do When PTSD Causes Fatigue

If you find that you are feeling exceptionally tired, try some of the following and see if they help. These are some of the things that work for me:

• Reduce stress–You can work on this proactively by using mindfulness, meditation, prayer, writing, talking about the things that are stressful to you, exercise, or anything that helps you keep your stress level down. 
• Recognize limits–I admit this one is hard for me. I always think that I can do more than I can. Recognizing when you are reaching your limit of productivity, interaction, or stress, and then stopping to rest and reset, is very helpful in keeping fatigue and exhaustion at bay.
• Prioritize tasks–When you are getting close to reaching your stress limit, you need toprioritize what you have to do versus what you think you should do. For me that means that it’s okay for laundry or dirty dishes to wait when I am tired.
• Schedule downtime–This is another proactive thing you can do to keep your stress level down and help you feel more active. Try to set aside time to relax or nap, just like you set aside time for an appointment or task.
• Talk to your doctor–If insomnia is a problem for you, it’s important to talk to your doctor to see if there is an appropriate medication for you to help you get a good night’s sleep.

Fatigue may always be a part of your PTSD symptoms, but it can be managed when you find the things that work for you. I would love to hear other ways to avoid fatigue and exhaustion, please share your strategies in the comments below.

Find Jami on Facebook, on Twitter, on Google+, and on her blog, Sober Grace.