Fitness & Wellness

Walk Your Way To A Longer Life

Walk Your Way To A Longer Life

If you’re like many people that I meet, you may workout three times a week, but circle the parking lot multiple times to find that perfect parking place that’s closest to the doors of your destination. While working out is extremely important, adding other types of exercise to your daily routine is too. You can even walk your way to a longer life. Consider grocery shopping. Do you grab a cart even though you only have a few items? A basket would do just as well and you’d get more weight lifting exercise in for the day. Everything you do throughout the day can make you healthier or unhealthier. Start focusing on the simple things, too.

Choose to walk 10,000 steps a day.

One study covering 2500 subjects in Australia found that going from a couch potato to an active 10,000 steps a day lowered their mortality risk by as much as 40%. Another study was easier on people. It just requested the participant added an additional 3,000 steps a day. In that study, it lowered the risk of dying sooner by 12 percent! The studies were longer ones, spanning over a period of 15 years. Another study showed that walking 150 minutes a week reduced mortality risk by 20 percent, with reductions in specific areas, too. It lowered the risk of dying from respiratory disease by 30 percent, that of cancer by 9 percent.

Boost your heart health with walking.

Cardiovascular health is also boosted by this simple exercise that should be part of everyone’s day, even people who workout regularly. Why? Because it’s one more notch in the belt of staying healthy. It’s a great addition to a workout program. You can use it for those days away from the gym, but it also can be a simple supplement that you can practice every day. Walking can raise the good cholesterol, help shed pounds and promote circulation.

Find ways to add steps to your day.

It might be as simple as getting a pedometer and registering every walk ensure you boost your habit of walking. Rather than catching driving or catching a cab, a brisk walk for a few blocks not only could extend your life, but boost your circulation and help clear your head. I’m a big fan of pedometers. I think they make exercise more fun, but then, I also like to compete against myself to improve on past records and pedometers help me do that with the tracking. If you ride a bus, walk to the next bus stop or get off a stop early and walk the rest of the way. Look for ways to boost your walk and walk as briskly as you can.

  • Walking can help keep you regular, which also helps lower the risk of colon cancer. Increase your intake of water to get the most benefit. You’ll also help your immune system when you walk.
  • Walking can also help you lose weight, particularly when you do it more frequently on a daily basis.
  • Some people are too intimidated and feel they’re too out of shape to come to the gym. While we welcome everyone, especially those who need help getting in shape, walking can be a good preliminary to starting a workout program. It can build your endurance enough to get you ready for more strenuous exercise.
  • Increase your walking daily. Use the stairs rather than the elevator. Take time from your computer and walk for a few minutes. You’ll be more focused when you return. Take every opportunity, within reason, to walk and you’ll find yourself healthier and more fit.

Exercise And Diet Create Stronger Bones And Teeth

Exercise And Diet Create Stronger Bones And Teeth

No matter what your age, having strong bones and a good teeth is important. You can achieve those two easier by adopting healthy habits. Exercise and diet create stronger bones and teeth for a start. There are many other factors that impact both teeth and bones, but these two factors also affect your overall health, making them a great place to start. It’s long been known that exercise and eating healthy reduce the risk for many serious conditions, so you’ll get double the benefit starting with these. Many of the same nutrients necessary for building bones are also necessary for remineralization of tooth enamel. Again, you get more benefit from eating healthy than just stronger bones and teeth.

Exercise can boost your bone density and slow the depletion of bone mass.

If you were active as a teen and into your 30s, you may be lucky enough to have great bone density. Lots of things affect how much bone loss there is in later life, including genetics, diet and activity level. After 30, the building process slows and the balance shifts to more bone lost than gained. Here’s where exercise and diet are even more important. If you’re younger, in the bone building stage, exercise can boost the amount of bone tissue creating, so even if there’s bone loss, it isn’t as critical. If you’re past 30, exercise and diet can slow the loss of bone and even reverse it. Studies show that weight bearing exercises and strength building exercises can increase bone mass, no matter what your age.

What you eat makes a huge difference.

If you’re chronically soaking your teeth in sugar and acidic foods, expect dental carries and enamel erosion. Sugar is a well-known culprit of tooth decay, but so is starch. These mix with the enzymes in saliva and create an acid that plays havoc on enamel. While dried fruits may be natural, they also are high in sugar and can stick to teeth. Opt for fresh fruits over dried ones. You need calcium, vitamin D and vitamin K2 for strong bones and teeth. Getting adequate and safe exposure to the sun is one way to boost your vitamin D. Eating foods higher in calcium throughout the day is far better than taking a supplement. Eating meats, fermented foods and eggs help. Adding collagen to your diet, which is easily done with bone broth, can also help keep bones and teeth strong.

Adopt some strategies to improve your potential for healthy bones and teeth.

Make sure you walk enough. It might sound way to simple, but walking is a form of weight bearing exercise. If you walk between three and five miles a week, you’ll boost bone building. I like the idea of wearing a pedometer. It not only adds a bit of whimsy to the effort, you can get a good picture of just how far you really do walk. While other aerobic types of exercise, such as bike riding, are good for your cardiovascular system, walking helps increase the bone building process.

  • Include foods high in magnesium and zinc. Magnesium is necessary to convert vitamin D to the form that absorbs calcium. Avocados and nuts can boost magnesium. Zinc boosts bone building. Shrimp, beef, pumpkin seeds and flaxseeds are a good source of zinc.
  • Get the ratio of your intake of Omega3 fatty acids to Omega6 more in line. While the ideal balance is somewhere between 1 omega3 for every 3 to 6 omega6, the average American diet is more in line with a 1 to 25 ratio. Omega3 promotes bone formation and slows bone loss.
  • Yo-yo weight loss or too low of calorie intake also contributes to bone loss. Eating healthier without an extremely low calorie diet, under 1000 to 1200 calories, is the best method of weight loss.
  • Make sure you have adequate protein intake. The bone is made of 50% protein.

Get Stronger While Chasing Away Depression

Get Stronger While Chasing Away Depression

With an epidemic rise in suicide and depression, people are looking for answers and chasing away depression. Unfortunately, there are so many reasons it occurs that finding the one cure will probably never happen. Even medications for depression work differently in each person, causing even worse depression in some. One of the is to use strength building exercises. You’ll not only get help lifting your spirits, you’ll get stronger in the process.

There’s scientific evidence to back this hypothesis.

One meta-analysis, which is an analysis of several studies at once, showed that people involved in strength training showed a significant improvement and reduction of the symptoms of depression. The study showed it occurred over a broad spectrum of people of differing health status, amount of strength training and whether they improved their strength or not. It showed less improvement for those without symptoms of depression and more for those who had mild or moderate symptoms.

You’ll get other mental health benefits from strength training.

There are reasons that the World Health Organization suggests at least two days of strength training a week. The first is that the body needs it to be at its fittest and reduce the potential for bone loss. But it also benefits the mind and emotions, not just from the rush of “happy hormones,” although that’s part of it. It’s been shown to reduce anxiety, improve sleep, lower the symptoms of depression, improve self-esteem and even improve cognitive thinking in older adults.

What does exercise do for you?

Some studies also show that aerobic exercise also can help alleviate depression, just as strength training is. Part of that is the dopamine, endorphins and norepinephrine the body creates during exercise that boost your mood. It may come from the fact that you’re doing something good for yourself and improving your life or from the creation of new neurons that release a chemical to create a more calm state of mind. The brain also releases substances that block feelings of depression and pain when you exercise. However, several studies of older adults found that HIIT lowered symptoms of depression far better than low intensity workouts or even normal care received for depression.

  • Exercise also boosts brain-derived neurotrophic factor, which is a protein that’s often lower in people with depression.
  • One large study of 34,000 adults showed that over the 11 years studied, people who had at least one or two hours of exercise a week were less likely to be depressed. Those who got no exercise boosted their potential by 44 percent to develop it.
  • Since exercise enhances sleep, that improved sleep may also be a reason for lifting depression.
  • Getting stronger can boost your feeling of being in control and pride, just as sticking with any exercise program can. One study showed that with just ten weeks of resistance training, 80 percent of the depressed older adults studied showed significant improvement.

When Is The Best Time To Exercise

When Is The Best Time To Exercise

There’s an ongoing debate surrounding the question of the best time to exercise. Well, I know that the best time to exercise is anytime. Of course, I am joking. There’s a lot of science backing early morning exercise, but there’s also other studies that say no matter what time of day you do it, if you’re consistent, your body become more efficient and perform better at that time. There are a few misconceptions about the best time to work out and some definite facts that will make your workout better.

Always drink water and avoid exercising on a full stomach.

Studies focusing on whether exercise could counteract the effects of a poor diet actually found something quite different. One group in the study had sports drinks during exercise and ate before their workout. The second group waited until after working out and drank only water. The third group didn’t exercise at all. All three consumed the same number of calories, but the group that worked out before eating and only drank water, fared better. The group that didn’t exercise gained six pounds in just six weeks. Those that ate first gained three pounds. Both the non exercise group and the eat and exercise group developed insulin resistance. The take away here is not only should you exercise on an empty stomach—at least two to three hours after eating—but avoid sugary sports drinks, too.

Is exercising at night a big no-no?

That is normally the conventional wisdom, but one study showed something quite different. While the studies normally focus on the amount of time it takes to fall asleep, this study focused on the quality of sleep. It showed that people who lifted weights at night had a longer duration and high quality of sleep than those who worked out in the morning. Other studies show that your peak muscular functioning may be later in the evening, rather than early in the morning.

It’s all about you and your body.

The core temperature of the body plays a role in how well you’ll recover from the workout. The colder the core, the stiffer the muscles. If your core temperature is higher, you’re more flexible and less susceptible to injury. As the day wears on, the core temperature normally rises, with the afternoon being its peak, with the corresponding blood pressure and heart rate its lowest. The body also produces testosterone, which is important for a good workout whether you’re a man or a woman. That would indicate that late afternoon workouts are best. But then didn’t other studies show that mornings were and evenings were also good.

  • The best time to workout is based on each individual. Almost all studies show that when you pick a specific time to workout and stick with it, your body adjusts to make it the best workout time.
  • Even if you have to vary from your normal workout time, don’t worry. You’ll still get benefits from working out. Any time you can get moving more and exercise, is a good time to do it.
  • Some people use intermittent fasting with exercise to get lean muscle gain. Hugh Jackman did it to get ready for Wolverine. It boosts the HGH and insulin sensitivity. The fast is simply eating all meals in an 8 hour window and fasting the other 16 hours. That makes a morning workout followed by a meal perfect.
  • Even if you workout regularly at the gym, try to fit in other types of exercise and make them part of your schedule. Walking during your lunch hour, playing with the kids or taking the stairs all get your heart pumping and burn off calories.

Small Changes That Will Keep You Fitter

Small Changes That Will Keep You Fitter

I had a client come to my McKinney TX facility that say he’s finally ready to start his exercise program. He look relatively fit, but he told me how just walking a few blocks the year previous made him so winded that he had to sit down. When I acted surprised, he told me how he worked his way slowly from couch potato to healthier and was ready for the ultimate workout by making minor changes in his life until they became a habit. You can make small changes that will keep you fitter and get you going in the right direction.

Start anywhere, but start.

The key is finding one thing you can change and do it repeatedly until it becomes a habit. He chose to walk more. Every time he was faced with a situation, he chose to pick an option that involved more walking. At first, it was just parking further from the store in the first parking spot he found. Then it expanded to taking the stairs instead of the elevator. My client eventually bought a pedometer and wore it throughout the day, looking for ways to boost his number. It took about ten months, but he finally managed 10,000 steps a day regularly.

Start packing your refrigerator with healthier foods.

Whether you’re a late night snacker or want to eat healthier meals, it all starts with what you buy at the grocery. Create a grocery list, so you don’t impulse shop and bring home tons of sugary treats or other types of snacks. Buy fresh fruits and vegetables and as soon as possible, peel them, cut them, pack them or whatever you need to do to have them ready to eat in a second. One off my clients wanted to take advantage of those delicious, in-season, Texas grapefruits. She bought them but found they weren’t eaten, until she segmented them and had them ready in the fridge. The first time she segmented 6 and they were gone the next day. Now she does a dozen every two or three days, plus has fresh celery, carrots, peppers and other veggies and a healthy dip on hand.

Plan to procrastinate.

I’ve learned a lot from clients. One of them told me he quit smoking by simply using his talent for procrastination. He didn’t decide to quit, but instead, decided to use his super power of procrastination and put it off to do something else. He found it worked even better when he chose to do a simple exercise every time, instead of smoking. It could be anything from walking to an actual exercise like a jumping jack. He went from two packs a day to about three a day and finally smoke free. It took over a year, but it worked for him.

  • Switch out those sugary drinks for water. Focus on the taste of the water. Yes, some taste better than others. Make yourself a connoisseur. You’ll save calories and improve your health.
  • Learn breathing exercises to use when under stress. Deep breathing can lower blood pressure, improve posture, improve circulation and definitely reduce your stress level.
  • Create a sleep schedule and routine, then stick with it. Getting adequate sleep doesn’t come easily for some people. When you start a bedtime ritual and schedule, it can become far easier.
  • Take up a hobby. Make it something you like, but also something more active. Several clients garden, others ride bikes and yes, many do play basketball with their friends once a week. Staying fit should be fun and you’ll stick with it.

Boost Your Health By Improving Your Sleep

Boost Your Health By Improving Your Sleep

Just because you go to bed at the right time and get the appropriate amount of sleep, it doesn’t mean you’re getting quality sleep. You can boost your health by improving your sleep. Of course, you also need to get adequate sleep, too. You can get too much sleep, also! How much is the right amount. Everyone’s needs vary, but one study using women aged from 50 to 79 had a longer life if they slept six and a half hours, compared to a group that slept less than five hours. Better sleep also reduced the risk of heart disease by lowering blood pressure and reducing inflammation.

You’ll improve your workout and performance by getting adequate sleep.

It may seem like old hat, but there’s a reason coaches insist players get a good night’s sleep before a game. They perform better. It works the same for people in the creative world, too. When you get adequate sleep, your creativity gets a boost. The brain organizes during sleep and restructures the events of the day. Not only does it effect creativity, it also helps boost grades and improves attention.

You’ll lower your stress level that can cause visceral fat—abdominal fat.

That belly fat that comes from stress isn’t the result of lack of sleep. People who get adequate sleep also lose more fat when they diet than those who don’t sleep enough. One study showed that dieters that had adequate sleep dropped 56 percent more fat than those who weren’t well rested. While they may have shed just as many pounds, they lost more muscle mass. Lack of sleep can also boost your appetite. That’s because the same hormones that send signals to your body that boost your appetite are also the same ones that tell you when you’re sleepy.

The quality of your sleep is also important.

You need a certain amount of three types of sleep, REM sleep, light sleep and deep sleep. Deep sleep is the time the brain literally detoxes, which can help prevent serious conditions like dementia and Alzheimer’s. It’s when repair and recovery occur. You need to lower your core temperature to achieve that. One way to lower your core temperature is to take a hot shower before bed, followed by a minute or two of a cold shower. If you have a pool or live near a cold water source, diving in before bedtime could be just what you need to lower your core temperature.

  • Avoid overeating later at night to improve your sleep. Alcoholic drinks should also be avoided at bedtime.
  • Keep your bedroom cooler and avoid sleeping with too many blankets. If you’ve ever awaken sweating from too many covers, even though it didn’t feel that warm initially, you’ll understand how it disturbs sleep.
  • While exercising is always good, don’t do it right before bedtime. It stimulates circulation and can keep you laying awake for hours.
  • Keep a schedule. Start a bedtime ritual an hour before bedtime. Turn the lights lower, brush your teeth or whatever it takes to signal to your body you’re getting ready to sleep. Get up at the same time each morning, even on the weekend.

New Exercise Trends Aren't Always That New

New Exercise Trends Aren’t Always That New

If you’re into fitness, you’re probably always interested in new exercise trends and the latest gadgets to make your workout better or at least more interesting. You’ll find many of the new trends aren’t really new, but recycled trends of the past. That’s because they aren’t a fad, but really work to help you get into shape faster than you thought possible. You’ll probably recognize many of these trends and may even be doing some of them. If they’re new to you, it’s time to get on the bandwagon and give a few of them a try.

HIIT is one of the more popular fitness trends.

It’s been around for a while, but has surged in popularity because HIIT—high intensity interval training—really works. Not only does it burn off pounds quickly, you don’t have to workout as long to get the same benefits of traditional workouts. That’s one of the reasons we use it here. HIIT combines a burst of maximum-effort for about 20 to 90 seconds, followed by a low-intensity recovery period, then you go back to maximum effort. As you improve, the length of recovery shortens or the high-intensity period grows longer.

Group training is becoming even more popular.

Not only does group training provide a lower cost method of getting the services of a personal trainer, it’s actually more fun. People in the group often provide a great deal of support for one another and you’ll often hear grunts and groans mixed with words of encouragement. While there are many types of training where you work in a group, not all group training is alike. When you work with a personal trainer, each person has his or her own goals, so nobody feels left behind or bored. Group training often provides far more motivation to continue than you’d get working out on your own.

Strength training has come into its own.

Sure, you still have cardio lovers that spend the entire morning on a stationary bike or run miles through the neighborhood, but strength training has become far more popular because of all the benefits it provides. When you do specific types of strength training, you can get a cardio workout and some flexibility training in the process. It boosts the metabolism by building muscle mass, which also slows the age related atrophy of that mass that can affect the heart and bones. Strength training is more popular with women, now that everyone realizes it won’t bulk them up, but will help them lose weight.

  • You can’t bring up new trends without mentioning the wearable technology that tracks heartbeat, steps and other fitness related information. Even fitness clothing has gone high tech with new fabrics and designs.
  • Bodyweight training has come back into the world of fitness with full force. It doesn’t require any equipment and can be done anywhere, even on the beach at sunrise.
  • Personal trainers that provide both exercise and dietary information are now more popular than ever. People are often lost when it comes to fitness and healthy eating and trainers are a good source of information.
  • Senior fitness programs now are gaining in popularity. Part of the reason is the increasing number of seniors, but the bulk of the reason is the information on how staying fit can prolong life and improve quality.

Get Lower Back Pain Relief Naturally

Get Lower Back Pain Relief Naturally

When you consider the statistics on people who lose days of work due to back pain and even those that are considered permanently out of work due to the pain, you realize that it’s a huge problem in our country today. Two percent of the total population of working-age people have some sort of back problem that doesn’t allow them to work. That accounts for about one out of every thirty people in the US. That’s not even considering people who go to work, while suffering from back pain. Since the dangers of long term use of NSAIDs— nonsteroidal anti-inflammatory drugs—like aspirin and ibuprofen, has become well known, more and more people are looking for ways to get lower back pain relief naturally.

Improving your posture and building strong core muscles should be at the top of your list.

Exercise doesn’t sound even the slightest bit inviting if you’re suffering from lower back pain, but it’s often the first place you should turn. There are exercises that not only help stretch and relax tight muscles that can be causing the back pain, but also those that build the core muscles to help reduce the potential of future pain. They build the stomach muscles and back muscles that support the spine, while also improving your posture. Bad posture is another trigger for back pain.

Skip the aspirin and get to a cryotherapy tank or floating tank.

Athletes used to ice down after a workout, they no longer need to do that. Instead, they spend about two to three minutes in -240 degree temperature and walk out with great pain relief. Cryotherapy is the new technique used to help speed the healing of muscles and get the body back into shape. It has many other benefits, besides pain relief. A float tank is also another form of therapy that creates an almost weightless atmosphere. Your body isn’t encumbered by gravity and you completely relax, helping to improve tight muscles and reduce pain. It’s also known as a isolation tank, because it’s dark, quiet and reduces your awareness of touch. These two technologies aren’t for everyone, but they can bring pain relief.

Go natural with herbal tea or other anti-inflammatories.

Nature provides its own type of pain relief. In fact, the first aspirin was actually white willow bark. Since then science has created it synthetically, but that doesn’t mean the change came without problems. The synthetic salicylic acid in aspirin can cause stomach damage, while the salicin in willow bark converts to salicylic acid in the stomach and doesn’t cause problems. Other anti-inflammatories include turmeric and ginger tea. Just sprinkle some turmeric on your food each night to get more than just pain relief.

  • Consider massage therapy. Massages are for more than just relaxation. Massages can do wonders for a painful back by relaxing the tense muscles.
  • Acupuncture is another pain relieving technique that has been used for centuries for many different health problems, including backache.
  • Weight loss doesn’t relieve the pain instantly, but it can be used in conjunction with exercise and pain relief to create a permanent solution for back pain.
  • Take a warm Epsom salt bath or just soak your feet. The magnesium in Epsom salts transfers to your body transdermally to help relax muscles and ease the pain.

Dirty Dozen Or Clean 15?

Dirty Dozen Or Clean 15?

There’s a lot of talk about eating organic to avoid the pesticides found in food. That can be quite expensive. Your job is made a lot simpler if you follow the USDA findings and particularly easy if you simply go to the Environmental Working Group—EWG for this year’s list of the Dirty Dozen and the Clean 15. The EWG uses the information from the USDA testing to identify fruits and vegetables that have the most pesticide residue and the least.

Just washing the fruit or vegetable may not be enough.

The samples are taken from the grocery and include produce grown in traditional manners. In some cases, even after a thorough wash and sometimes peel, the fruit or vegetable still has high levels of the 230 pesticides and residue tested for by the USDA. These veggies and fruits make the Dirty Dozen list. Some fruits and vegetables show almost no pesticides, so they make it to the Clean 15 list.

Should you be concerned?

You’re not as small as a bug, so even though pesticides are used to kill insects, will they affect your health? Probably not if you only ate a tiny bit throughout your lifetime, but that’s often not the case. If you’re eating healthy and enjoy fresh fruits and vegetables, you’re bound to have more than a bit in your system. Numerous studies show that pesticides can contribute to a predisposition for conditions like cancer, nervous system disorders, hormone disruption and brain disorders. Women eating two or more servings of fruits and veggies high in pesticides reduce the changes of a successful pregnancy by as much as 26 percent.

One of the benefits of the Dirty Dozen and Clean 15 list is to save you money.

Besides showing how ridden with pesticides some fruits and vegetables are, identifying the foods on both lists can be a real money saver. It means you don’t have to buy everything organic, especially foods on the Clean 15 list that have minimal if any pesticides. These foods often have a thick skin, like avocados or are their own natural protectors and didn’t need pesticides, such as onions. Fruits and veggies on the clean 15 list include onions, avocado, sweet corn, cabbage, pineapple, papaya, asparagus, eggplant, mangoes, honeydew and cantaloupe melons, kiwis, frozen sweet peas, broccoli and cauliflower. Save money by buying the traditionally grown variety rather than organic.

Stick with organic for the following fruits and vegetables to avoid pesticides and pesticides residue strawberries, spinach, apples, nectarines, peaches, grapes, pears, celery, potatoes, tomatoes and sweet bell peppers.

  • Spinach, the second on the list of the Dirty Dozen, slightly behind strawberries, had 1.8 times the amount of residue from pesticide than any other fruit or vegetable, when judged by weight.
  • Tests for pesticides were done AFTER the USDA thoroughly washed the fruits and vegetables.
  • While domestic blueberries were high on the list in 2010, they’ve dropped in the amount of pesticides in this year’s list. For a complete list of foods and their contamination, go to the EWG website.
  • Lastly, a6 fats to Omega3, contains more CLA—a potent cancer fighter and is higher in nutrients like calcium, magnesium, beta-carotene and Vitamins A, D, C and E.

Make Perfect Green Smoothies

Make Perfect Green Smoothies

Anyone trying to eat healthier knows that it can be hard to create healthy meals that provide all the nutrients, as well as time consuming. Have you ever tried to make a green smoothie and found it simply wasn’t what you wanted? They’re quick and easy, plus can use up loads of left overs and will taste better if you follow this easy formula. To create a perfect green smoothie that tastes good, plus is good for you, you need to use 2 cups green leafy veggies, 2 cups liquid base, such as coconut water, water or almond milk and 3 cups of fresh fruit for that sweet taste that adds appeal.

Start with the liquid and leafy greens.

If you have ever created a smoothie by first throwing in the liquid and fruit, then adding the leafy veggies, you know that it’s hard to ensure all the vegetables are thoroughly blended and often come up with a big chunk of kale or spinach to chew. You can avoid it by blending the leafy greens with the liquid first. Only after it’s completely blended, do you add the fruit.

If you want it thick, you don’t have to add ice.

Whether you opt for fresh fruits or frozen ones, can make a big difference in the texture of the smoothie and also how simple it is to make. I buy frozen fruits to add to my smoothie when I want something quick. While it’s not as good as those fresh off the tree fruits, most people don’t have that type of fruit available and frozen is often fresher. Peel and chop your banana in one inch rounds and freeze it. Use frozen berries. Wash grapes and freeze them to add.

Add extras to beef up your smoothie.

  • Whether you’re adding nut butter—yum, fresh almond and cashew butter is tasty—chia seeds, protein powder, hemp seeds, flax seeds, nuts, spices or coconut oil, you’ll be giving your smoothie a boost of nutrition and also some added flavor. If you’re adding flax seeds, grind them first in a spice/coffee grinder. Flax seeds offer no benefit unless preground, since the body can’t break it down and it passes through the system without providing health benefits. Flaxseeds also go rancid quickly once you grind it, so grind only what you’ll use.
  • You can make a smoothie ahead and store it in the refrigerator for up to two days. Use an airtight lid for storage. Make it the night ahead and shake it up right before you use it. Green smoothies can be a great way to add nutrition to your diet and boost your energy level. Want better looking skin, add green smoothies to your diet. It also helps strengthen your immune system.
  • You’ll stay regular when you add green smoothies to your diet and help eliminate the bloat. They contain a lot of fiber, which helps your elimination system.