Smoothie Recipes

1. Meal Replacement Smoothies

The most important thing to remember when blending a meal replacement smoothie is to include proteins and healthy fats. This combination will guarantee satiety and give you enough energy until your next meal.

Yummy Peanut Butter Banana Smoothie

Ingredients:

  • 1 ripe banana
  • 1 tablespoon natural peanut butter
  • ¼ cup rolled oats
  • 10 oz. skim or soy milk
  • 1 teaspoon honey (topping)

Directions: Mix everything in a blender for at least a minute until smooth. Top with honey for a sweet garnish. Serve immediately!

Afternoon Kale Smoothie

Ingredients:

  • 2 cups coconut milk, unsweetened
  • 2 cups frozen berries
  • 1 cup fresh kale leaves
  • 1 ripe banana
  • 4 tablespoons chia seeds + 2 tablespoons coconut oil

Directions: First remove kale leaves from their center stalk. Put the leaves and coconut milk into your blender and blend until smooth. Add remaining ingredients and blend once again until smooth. Serve immediately.

Pear Banana Kale Smoothie

Ingredients:

  • 1 cup fresh spinach leaves
  • 1 cup chopped kale leaves
  • ½  pear
  • 1 fresh banana
  • 1 ½ cups cold soy milk
  • ½ cup rolled oats
  • 1 tablespoon honey

Directions: First remove kale leaves from their center stalk. Put them into your blender with spinach leaves and soy milk. Blend for a few minutes until smooth. Add pear, banana, honey and rolled oats. Blend once again until smooth.

Berry Bomb

Ingredients:

  • 1 ½ cup frozen blueberries
  • ½ cup frozen raspberries
  • ½ cup frozen strawberries
  • 1 tablespoon honey
  • 2 tablespoon natural almond butter
  • 1 tablespoon chia seeds
  • 1 cup natural almond milk

Directions: Put everything into your blender and mix for few minutes until smooth. Sprinkle with some rolled oats and serve.

Healthy Snack Smoothie

Ingredients:

  • ¾ cup Greek yoghurt
  • 1 cup fresh baby spinach
  • ¼ cup water
  • ½ avocado (pitted)
  • 1 tablespoon fresh lime juice
  • 1 teaspoon honey
  • 1 tablespoon hemp protein

Directions: Put everything into your blender and mix for a few minutes until smooth. If it is too thick, add some more water.

2. Protein smoothies

Even if you are not a bodybuilder, your body needs protein and you will benefit from these delicious protein smoothies! Your body requires protein for healthy skin and hair and for muscle growth after an intense training.

Whey Protein Smoothie

Ingredients:

  • 1 cup nonfat Greek yogurt
  • 1 cup cold natural almond milk
  • ½ cup ice
  • 1 whole banana
  • 2 tablespoons protein powder (whey, hemp, peas)

Directions: Mix everything in a blender for at least one minute until smooth. Enjoy immediately.

Morning Protein Bomb Smoothie

Ingredients:

  • 1 kiwi, peeled and sliced
  • 1 pear, pitted
  • ½ avocado, pitted
  • 1 cup frozen blueberries
  • 1 tablespoon rolled oats
  • ½ teaspoon flax seeds
  • 3 ounces Greek yoghurt (nonfat)
  • 2 cups cold water

Directions: Mix everything in a blender for at least one minute until smooth. Enjoy immediately.

Tofu Protein Smoothie

Ingredients:

  • ½ cup soft tofu
  • ¼ avocado, pitted
  • 1 cup cold soy or almond milk (vanilla)
  • 1 fresh banana
  • 1 tablespoon peanut butter

Directions: Mix everything in a blender for at least one minute until smooth. Enjoy immediately.

Banana Apple Protein Smoothie

Ingredients:

  • 6 raw almonds, chopped
  • 1 apple, chopped and pitted
  • 1 fresh banana
  • ½ cup Greek yoghurt (nonfat)
  • ¼ cup cold milk (nonfat)
  • ¼ cup cold water
  • 1 teaspoon honey

Directions: If your blender is not powerful enough, make sure to chop almonds and apple into small pieces before you start blending. Then put all the ingredients into the blender and mix everything until smooth. Enjoy immediately.

Protein Fit Smoothie

Ingredients:

  • 3 ounces nonfat Greek yoghurt
  • ½ teaspoon vanilla extract
  • ¼ cup frozen raspberries
  • ¼ cup frozen blackberries
  • 2 tablespoons almond butter
  • ¼ cup frozen pineapple
  • ½ cup fresh kale
  • ½ cup water

Directions: First remove kale leaves from their center stalk. Put them into your blender and add water. Blend for a few minutes until smooth. Add all the other ingredients. Blend once again until smooth.

3. Green Smoothie Recipes

If you are not a fan of vegetables or if you know you do not consume enough veggies during the day, the best way to solve this problem is to get familiar with green smoothies. They are easy to make and will only take a few minutes of your time.

Cherry Green Smoothie

Ingredients:

  • 1 cup fresh of frozen cherries (pitted)
  • 1 cup natural almond milk (unsweetened)
  • 1 tbsp. natural almond butter
  • 1 tsp. flax seeds
  • 1 tbsp. rolled oats
  • 4 fresh kale leaves
  • 1 tsp. vanilla extract

Directions: First remove kale leaves from their center stalk. Put them into your blender and add almond milk. Blend for a few minutes until smooth. Add all the other ingredients. Blend once again for at least a minute until smooth.

Green Parsley Smoothie

Ingredients:

  • ¼ cup fresh parsley (chopped)
  • 2 fresh or frozen mangos (pitted and sliced)
  • ½ fresh cucumber
  • 1 cup unsweetened coconut water
  • 1 tbsp. lime juice (freshly squeezed)
  • 1 tbsp. coconut flakes

Directions: Put all the ingredients to a blender and blend until smooth. Sprinkle with some extra coconut flakes.

Green Ginger Smoothie

Ingredients:

  • 1 handful fresh spinach (chopped)
  • 1 inch fresh ginger (chopped)
  • 1 ¼ cup fresh or frozen peaches
  • ½ cup fresh or frozen cherries (pitted)
  • ½ cup cold water
  • 1 cup orange juice (freshly squeezed)

Directions: Put all the ingredients to your blender and blend until smooth.

Basic Blueberry Smoothie

Ingredients:

  • 1 cup fresh or frozen blueberries
  • ½ cup fresh baby spinach
  • ½ cup dried cranberries
  • 5 fresh basil leaves
  • 1 ½ cup natural almond milk (unsweetened)
  • 1 tbsp. natural almond butter

Directions: Put all the ingredients to your blender and blend until smooth.

Morning Green Breakfast

Ingredients:

  • 1 cup fresh spinach
  • ½ cup chopped kale (stems removed)
  • ½ cup fresh cucumber (diced)
  • fistful fresh parsley (chopped)
  • ½ avocado (pitted)
  • 1 pear (cored)
  • 1 tbsp. fresh orange juice
  • 1 tbsp. fresh lemon juice

Directions: Put all the ingredients to your blender and blend until smooth.

4. Non-dairy Smoothies

Some people do not like milk or other dairy products, and the others simply cannot stand them (the reason being different allergies or lactose intolerance). More and more scientists point out that frequent consumption of milk and dairy products is not very healthy. The following smoothie recipes do not include milk and dairy products, however, they are still very yummy!

Delicious Pear Morning Smoothie

Ingredients:

  • 1 ripe banana
  • ½ pear (pitted)
  • ½ cup spinach
  • ½ cup cold water
  • ½ cup almond milk (unsweetened)
  • 1 tbsp. chia seeds
  • 1 tbsp. flaxseed (ground)
  • ½ tbsp. hemp seeds

Directions: Put all the ingredients to a blender and blend until smooth.

Refresh-Me Morning Mango Smoothie

Ingredients:

  • ½ cup almond milk
  • ½ tbsp. natural almond butter
  • ½ cup cold water
  • 1 ripe banana
  • ½ cup mango (fresh or frozen, diced)
  • ½ lime, freshly squeezed
  • 1 tbsp. hemp seeds
  • ½ tsp. chilli powder

Directions: First squeeze ½ lime to make fresh lime juice. Put it into the blender and then add all the other ingredients. Blend until smooth.

Antioxidant Blueberry Green Tea Smoothie

Ingredients:

  • 1 ½ cup green tea (chilled)
  • 1 cup blueberries (fresh or frozen)
  • 1 ripe banana
  • 1 tbsp. hemp protein powder
  • ½ tbsp. hemp seeds
  • 1 tbsp. chia seeds

Directions: Put all the ingredients into a blender and blend until smooth.

Energizing Coffee Smoothie

Ingredients:

  • ¼ cup coffee (cooled)
  • ¼ cup ice cubes or cold water
  • 1 cup natural coconut or almond milk (unsweetened)
  • 1 ripe banana
  • ¼ cup cashews (soaked for at least six hours)
  • 1 tbsp. cacao nibs
  • 1 tsp. cacao powder (as a topping)

Directions: Put all the ingredients into a blender and blend until smooth. Top with cacao powder and enjoy.

Best Berry Smoothie

Ingredients:

  • ½ cup natural fresh cranberry juice
  • ½ cup coconut or rice milk (unsweetened)
  • 1 ripe banana
  • ¼ cup strawberries (fresh or frozen)
  • ¼ cup blueberries (fresh or frozen)
  • ¼ cup cranberries (fresh, dried or frozen)
  • ¼ cup raspberries (fresh or frozen)
  • 2 tbsp. natural almond butter
  • ½ tbsp. honey (as a sweetener, if needed)

Directions: Put all the ingredients into a blender and blend until smooth. Add some honey if the smoothie is not sweet enough.

5. Detox Smoothies

Our body suffers from stressful situations and toxins from the environment on a daily basis, which is why regular detoxification of the body is the best way to get rid of excess toxins and restore our energy, radiance and well-being.

Avocado Antioxidant Smoothie

Ingredients:

  • 1 avocado (pitted)
  • ½ cup fresh or frozen raspberries
  • ½ cup fresh or frozen blueberries
  • ½ cup water
  • ¼ cup fresh orange juice

Directions: Put all the ingredients into a blender and blend until smooth.

Berry Mix Antioxidant Smoothie

Ingredients:

  • ½ cup blueberries (fresh or frozen)
  • ½ cup strawberries (fresh or frozen)
  • ½ cup Greek yoghurt
  • ¼ cup cold water
  • 1 tbsp. natural almond butter

Directions: Put all the ingredients into a blender and blend until smooth.

Orange Sun Smoothie

Ingredients:

  • 1 ripe banana
  • ½ inch fresh ginger
  • ½ cup mango (fresh or frozen, sliced)
  • ½ cup orange juice (freshly squeezed)
  • ¼ cup water
  • ½ tsp. chilli powder
  • few ice cubes (optional)

Directions: First peel and mince ginger. Put it into the blender and then add all the other ingredients. Blend until smooth.

Kale Detox Smoothie

Ingredients:

  • ½ avocado (pitted)
  • ¼ fresh cucumber (sliced)
  • 1 cup fresh or frozen kale
  • 1 ripe banana
  • ½ cup cold water
  • ½ lemon
  • ½ inch fresh ginger
  • 1 tbsp. hemp protein powder
  • 1 tsp. cacao powder (as a topping)

Directions: First remove kale leaves from their center stalk. Squeeze lemon to make fresh lemon juice. Peel and mince ginger and put it into the blender. Add all the remaining ingredients and blend until smooth. Top with cacao powder.

Amazing Mango Mint Smoothie

Ingredients:

  • ½ cup almond milk (unsweetened)
  • ¼ cup coconut milk (unsweetened)
  • ½ cup non-fat Greek yoghurt
  • 2 tbsp. natural almond butter
  • 2 mangoes (fresh or frozen, pitted)
  • ½ cup blueberries (fresh or frozen)
  • 2 tbsp. fresh mint leaves

Directions: Put all the ingredients into a blender and blend until smooth.

What are Alkaline Smoothies

What is an Alkaline Smoothie?

Alkaline smoothies are a kind of smoothie with a high pH level. Well-prepared alkaline smoothies should not cause acid reflux symptoms if consumed.

To make a good smoothie, an alkaline is added to fruits to reduce the acidity in them and help in neutralizing acid in the stomach.

For example, juices containing berries, bananas, and orange juice are not healthy since they have many acids.

An alkaline base is added to reduce the concentration of acid in fruit juices, which counteract the acid. They are suitable for a person diagnosed with acid reflux.

Advantages of Alkaline Smoothies

Alkaline smoothies are imperative because they keep the body alkalized, they are delicious and easy to prepare, and can be taken for weight loss.

They also act as strong oxidants: hydrogen, which has an antiaging impact, and they are known to prevent and treat dangerous diseases such as gout, stomach pain, acid reflux, and diabetes.

In addition, alkaline smoothies are rich in natural minerals such as calcium, potassium, and magnesium which are essential to the old aged, children, and pregnant women since they contain stable content of ingredients suitable for their bodies.

Further, alkaline smoothies are rich in natural neutralizer that helps balance the acid alkalinity condition in the body.

In general, alkaline smoothies are consumed to better the body’s function and are recommended to be taken in the morning instead of having coffee.

Examples of Smoothie

Some of these smoothies that are alkaline are blueberry banana smoothies, dreamy orange smoothies, classic green smoothies, pineapple coconut smoothies, chocolate peanut butter smoothies, and strawberry banana smoothies.

The main difference between this kind of smoothie is the ingredients used. For example, ingredients for making a classic green smoothie include spinach, creamy ingredients, fruits, and optional enhancers.

Ingredients for pineapple coconut smoothie comprise chopped fresh pineapple, coconut milk, tablespoon coconut, cup ice, and toasted coconut.

alkaline Smoothie

Sea Moss Smoothie Recipe

Sea moss is a powerful seaweed that provides you with 92 of the 102 minerals that our bodies need to stay in balance and function optimally. Have this as a dessert or even to start your day!

this recipe comes from the https://www.onegreenplanet.org website

Sea Moss Banana Smoothie [Vegan]


Dairy Free
Ingredients
2 frozen bananas (preferred but not required, you can use regular temperature bananas)
2-3 pitted dates
1/4 cup organic hemp seeds
3 tablespoons prepared sea moss (follow the instructions on your sea moss package on how to wash, soak, and blend your sea moss)
3/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1 teaspoon vanilla
2 pinches cardamom
3-5 black peppercorns
6-8 ice cubes
1.5-2 cups filtered water (the water should be no higher than the contents of the blender)
Pinch of sea salt
1/2 tsp jaggery (optional)


Preparation
Add all of the ingredients to a blender, leaving the water for last. Add just as much water as there are contents in your blender. If you add too much water, it won’t be thick and fluffy. If it’s too thick, you can always add a tad more water to bring the consistency to your liking.

Sea Moss Smoothie

this recipe comes from the website https://thatgirlcookshealthy.com

Ingredients

  • ▢¾ cup sea moss gel 
  • ▢2 cups frozen mango
  • ▢1 cup frozen pineapple
  • ▢½ tbsp ginger grated
  • ▢1 cup coconut water

Instructions

  • Add all the ingredients to a high-speed blender.
  • Blend the ingredients until smooth or reached desired consistency.
  • Serve in fancy glasses. Enjoy!

Alkaline Smoothie

What is an alkaline smoothie?

An alkaline smoothie has high ph levels which can help restore your balance and well-being.

When your pH level is not balanced, you will have health issues.

To name a few of these health issues we might find :

acid reflux, heartburn, and a weak immunity system.

If not taken care of, this may it can lead to obesity, kidney and bladder infections, cardiovascular illness, and diabetes.

This doesn’t mean to completely avoid acidic food, but rather to keep it in moderation.

Ok now the good News

here you will find an amazing list of Smoothies Recipes

Diet and healthy eating. Fruits, vegetables and juice

Non-dairy Smoothies
Some people do not like milk or other dairy products, and the others simply cannot stand them (the reason being different allergies or lactose intolerance). More and more scientists point out that frequent consumption of milk and dairy products is not very healthy. The following smoothie recipes do not include milk and dairy products, however, they are still very yummy!

Delicious Pear Morning Smoothie
Ingredients:
• 1 ripe banana
• ½ pear (pitted)
• ½ cup spinach
• ½ cup cold water
• ½ cup almond milk (unsweetened)
• 1 tbsp. chia seeds
• 1 tbsp. flaxseed (ground)
• ½ tbsp. hemp seeds

Directions: Put all the ingredients to a blender and blend until smooth.

Refresh-Me Morning Mango Smoothie
Ingredients:
• ½ cup almond milk
• ½ tbsp. natural almond butter
• ½ cup cold water
• 1 ripe banana
• ½ cup mango (fresh or frozen, diced)
• ½ lime, freshly squeezed
• 1 tbsp. hemp seeds
• ½ tsp. chilli powder

Directions: First squeeze ½ lime to make fresh lime juice. Put it into the blender and then add all the other ingredients. Blend until smooth.

Antioxidant Blueberry Green Tea Smoothie
Ingredients:
• 1 ½ cup green tea (chilled)
• 1 cup blueberries (fresh or frozen)
• 1 ripe banana
• 1 tbsp. hemp protein powder
• ½ tbsp. hemp seeds
• 1 tbsp. chia seeds

Directions: Put all the ingredients into a blender and blend until smooth.

Energizing Coffee Smoothie
Ingredients:
• ¼ cup coffee (cooled)
• ¼ cup ice cubes or cold water
• 1 cup natural coconut or almond milk (unsweetened)
• 1 ripe banana
• ¼ cup cashews (soaked for at least six hours)
• 1 tbsp. cacao nibs
• 1 tsp. cacao powder (as a topping)

Directions: Put all the ingredients into a blender and blend until smooth. Top with cacao powder and enjoy.

Best Berry Smoothie
Ingredients:
• ½ cup natural fresh cranberry juice
• ½ cup coconut or rice milk (unsweetened)
• 1 ripe banana
• ¼ cup strawberries (fresh or frozen)
• ¼ cup blueberries (fresh or frozen)
• ¼ cup cranberries (fresh, dried or frozen)
• ¼ cup raspberries (fresh or frozen)
• 2 tbsp. natural almond butter
• ½ tbsp. honey (as a sweetener, if needed)

Directions: Put all the ingredients into a blender and blend until smooth. Add some honey if the smoothie is not sweet enough.

3 cheat tricks to accelerate your fat loss

By: Shaun Hadsall

Author of The 14 Day Rapid Fat Loss Plan

Believe it or not, Strategic Cheat days, Structured Re-feeds, and Strategic Binging can be the ultimate weapons of physical and psychological fat loss warfare when you learn how to use them properly.

However, there can be a dark side to cheat meals and cheat days.

In fact, nowadays you hear people talk about cheating like it’s a fad diet.

Sometimes, I wish I never even mentioned cheat meals or cheat days because it seems like every person on the planet using a treadmill thinks they deserve a food bender after a few days of eating clean.

Sorry folks, it doesn’t work that way.

I’ll only say this once. IF you abuse this technique or decide to stuff yourself to death on cheat days, you’ll create a downward spiral and sabotage the desired effect physically and mentally.

Ummmmm…You mean I really can’t eat 300 grams

of protein at once on my cheat day? (yes, that’s me)

Cheat days and cheat meals should only be used to accomplish specific physical and psychological functions directly related to fat loss goals.

Let’s get started.

Trick #1:

Know WHEN and WHY you should cheat

  1. To spark a dead metabolism from being on the crash diet yo-yo or constant low carb dieting.
  • To replenish and/or refill glycogen stores (when you’ve low carbed yourself to death or exercised intensely for prolonged periods of time).
  • To serve as a psychological reward (only when you’ve earned the right).
  • You have no energy or drive in your workouts or when you constantly feel flat and can’t seem to get a good “pump”. Or you just can’t find the emotional renewal you’re looking for.
  • Your body temperature is always low or you’re cold all the time and feeling the chills a lot. This usually happens in leaner individuals. (Cheating will heat you up in a healthy way by using the thermic effect of cheat food and stoke your metabolism to get it moving again.)
  • To reset fat burning hormones like leptin and provide a metabolic spark for your thyroid (usually from 4 to 6 days or longer of aggressive carb/calorie restriction or maintaining super low body fat levels for a long period of time).

Side note: Leptin is quite possibly one of the single most important hormones in terms of regulating body weight and appetite. The science behind this hormone goes way beyond the scope of this update, but leptin signals the brain about how much fat you’re carrying and also how much you’re eating.

In other words when you cut calories or start to get super lean, leptin drops fast so we have to metabolically manipulate and reset it. When leptin levels return back to pre-diet levels after weight loss, the results are improved thyroid levels, an increased metabolic rate, and continued fat loss.

Now that you have an understanding of when and why to cheat, let’s talk about the other side of the coin.

Trick #2:

Know when NOT to cheat

1. You’re bored with bland diet foods – Newsflash, it’s a carb cycling plan, not the Food Network…if you want results, you have to Macro-Pattern™ and be willing to make some sacrifices a few days a week.

2. You’re stressed out and need an emotional food “high” – I think they call it “life” and last time I checked we’re all going to deal with some stress while we live it – so get used to it. Food can be like a drug, so don’t let yourself get addicted or emotionally attached to it.

3. You lack discipline – It’s either the pain of discipline OR the pain of regret. In other words, cheating is a reward – NOT an escape.

You’ll have plenty of opportunities to eat your favorite foods guilt free when you carb cycle. Just plan out when your cheat days and re-feeds are, make your sacrifices and go after your reward!

This is crucial for your long term success with fat loss. By focusing on earning a reward you automatically cultivate more discipline with your nutrition plan.

Additionally, by depriving yourself of your favorite cheat foods to accelerate fat loss and be more healthy – they all of sudden tastes twice as good as they normally would. You’ll also find that after a cheat day you’ll be ready for cleaner eating again. It happens over and over again to carb cyclers.

Every. Single. Time.

Now let’s move on to the 4 specific cheat day tactics you can use to accelerate fat loss and apply this approach effectively.

Trick #3:

Apply STRUCTURED Re-feeds, Carb Loading Cheat Days, and Strategic Binging

1. Strategic Cheat Day (sometimes referred to as Carbing UP or Carb Loading) – Most times this is used mid-week and it’s specifically designed to provide a metabolic spark to help avoid the adaptive response.

  • Usually consists of only one or two cheat meals
  • Cheats are comprised of specific cheat foods that stimulate the metabolism and replenish glycogen
  • Free meals are ty pically placed towards the end of your day
  • Don’t binge or stuff

2. Hormonal Cheat Day (sometimes referred to as a Free Day or just Cheat Day) – This is the most flexible and fun cheat day with hardly any food restrictions.

  • Specifically designed to reset fat burning hormones and replenish depleted glycogen
  • Normally used after longer periods of depleting or Macro-Patterning™ when fat burning hormones have been suppressed and glycogen is super low
  • Specifically done no more than once per week in most cases, sometimes less
  • Again, never binge or stuff yourself to death (if you can help it)

3. Structured Re-Feeds – This is the most restrictive, but effective type of cheating.

  • Specifically done for set periods of time, usually one to five hours
  • More structured and detailed than traditional cheating  
  • Used for people who are a little more serious about getting lean
  • Typically is comprised of specific foods, sometimes consumed in a specific order, and usually for a set period of time to achieve the desired outcome

4. Strategic Binging – This is a carb loading strategy used after high intensity weight training or bodyweight training (sometimes called MRT) workouts.

  • Specifically designed to take advantage of the post workout “magic window”. In other words, after a high intensity resistance training workout your muscles are like a sponge that’s been emptied out and rung dry – so they are primed metabolically to suck up and absorb extra nutrients (especially carbohydrates)
  • Comprised of specific high glycemic starchy carbs and fruits
  • The binge is usually a little cleaner and only takes place for a one to three hour window
  • Used for faster recovery, repair, and growth stimulated by high intensity resistance training
  • Utilizes and takes advantage of GLUT-4, which is a Glucose‑Transporter or metabolic trigger, almost like a gateway that helps re-direct or “partition” the extra carbs straight into muscle

As you can see #3 and #4 are a little more structured. BUT…it’s still cheating. J

Remember, even though cheating can be fun, it can also be a double-edged sword  if you’re not careful. The goal is to cheat long enough to get it out of your system and reward yourself, while metabolically triggering what your body needs physically and mentally.

Hopefully this is all starting to make sense and you can see how living this way can be a lot of fun.

Bonus Tips:

Cheat Day Rules for FASTER Fat Loss

  • Try to avoid a lot of alcohol when cheating. This can mess up the metabolic and hormonal effect you’re trying to accomplish.
  • Try to avoid a lot of deep fried foods and high fructose corn syrup. Deep fried foods are basically void of any nutritional value and therefore don’t provide any metabolic or hormonal benefits for the cheat. Some research also indicates HFCS can potentially block or negatively impact circulating leptin levels.

Again, it’s a cheat day so you don’t have to get anal, but little tricks like this can really help.

  • Plan for extra water the day after a cheat day. Remember the extra water your body will carry (from all the carbs) the next day. That’s why you hear people always talking about “carb-bloat” the day after cheating. Water is great damage control to get you back on track.

Oh ya, make sure you have a bathroom nearby. You’ll be making your trips to the bathroom part of your exercise plan for the day, but it’s worth it. 🙂

So hopefully this gives you some insight to how to apply your cheats properly.

Again, the key words here are “structured” and “strategic”. People will sometimes misuse this type of scientifically proven method and sabotage all the benefits associated with it.

It’s all about the preparation and the approach.

Before cheating you can specifically create the ultimate environment for a healthy food bender. After cheating, your metabolic pump is “primed” for super fat loss.

You just gotta know what to do!

Which leads us to the 14 Day Rapid Fat Loss Plan and you.

Now that you know WHY and WHEN you should cheat, it’s time to decide if this way of living is really for you or not.

If you’re looking to get started on this powerful weight loss strategy today, we have some great new for you. Just go to this special website we set up for you and you can see what it’s all about:

==> Experience 14 Days of Your FASTEST and Healthiest Fat Loss – EVER <==

Enjoy and have an awesome day,

Basic Understanding of a Detox Diet:

Detoxification occurs in our bodies daily. Our internal organs, the colon, liver and intestines, help our bodies eliminate toxic and harmful matter from our bloodstreams and tissues. Often, our systems become overloaded with waste. Today’s over processed foods and environmental pollutants can easily overwhelm our delicate systems and cause toxic matter to build up in our bodies.

Detox diets are designed to help your body rid itself of the toxic matter buildup and lose weight. If you feel sluggish, have frequent colds, digestive problems or just aren’t feeling your best, you may have a toxicity issue. A detox diet will help you clean the harmful matter from your body and lose weight.

A detox diet will help your body by increasing stamina and energy, making the digestive process easier, increasing mental clarity and decreasing allergies. Most detox diets don’t involve weird or unhealthy foods, simply fresh and whole foods like fruits and vegetables.

Eat plenty of fresh fruit, except grapefruit. Enzymes in grapefruit interfere with the proper functioning of enzymes in the liver, so they should not be used during detox diets.

Fresh vegetables are also great on the detox diet.

The best vegetables for detoxing are broccoli, garlic, artichokes, beets, cauliflower and red and green vegetables.

Avoid corn products, as corn often contains allergens.

Rice is also acceptable on a detox diet, and beans, nuts and seeds are great as well.

Drink plenty of water, about 6 to 8 glasses a day to aid the body in flushing out toxins.

A hydrated body helps your body organs to function in an optimal fashion.

A simple detox diet plan may just involve staying off meat for a couple of days.

For a more detailed plan, consult a professional on what to eat for each meal during the detox period.

Using a detox diet plan can help maximize your health, reduce your weight, and help you feel more energetic and rested.

Try a detox diet for a few days.

You’ll be surprised how much lighter you’ll feel.

Vegan Jamaican Jerk Kabobs

Kabob ingredients:

2 8 oz. packages of chicken chunk alternative or organic chicken (plain, no breading)
1 15 oz. can organic pineapple
1 organic red pepper
1 organic yellow pepper
1 organic orange pepper
1 8 oz. package organic portobello mushrooms
½ organic onion

Jamaican Jerk marinade ingredients:

½ cup organic packed brown sugar
8 organic garlic cloves
4 Scotch bonnet peppers
2 bunches organic escallions (green onions)
1 tablespoon organic ground thyme or 2 tablespoons organic thyme leaves
¼ cup organic allspice or ½ cup ground organic allspice berries
1 teaspoon organic cinnamon
½ teaspoon organic nutmeg
2 tablespoons organic soy sauce
Salt and pepper to taste

Dump thawed vegan chicken chunks in a large shallow dish. Use a fork or meat fork to punch holes into the chunks, which will allow them to absorb more marinade. In traditional Jamaican cooking, the meat is scored and rubbed with the sauce for more flavor.

Drain juice from pineapple; reserve juice in a bowl, and add pineapple to the vegan chicken chunks. Chop peppers and portobellos into bite-sized chunks that will easily stay put on a skewer.

Slice the halved onion vertically into wedges. Add peppers, portobellos and onion to the pile of vegan chicken chunks.

Chop escallions and thyme, if you’re using thyme leaves. Add escallions, thyme and all other Jerk marinade ingredients to a blender or food processor; puree until smooth.

When chopping the peppers, be sure to wear rubber gloves, and wash your hands thoroughly afterward. And whatever you do, don’t rub your eye! You can decrease the heat of the peppers by discarding the seeds and by reducing the number of peppers you use.

Likewise, you can turn up the heat by retaining the seeds and increasing
the numbers of peppers. You can add a little more soy sauce, or even some of the pineapple juice, to make the marinade more liquid if you like.

Pour the marinade over the vegan chicken and chopped vegetables. Traditional Jamaican Jerk cooking calls for marinading overnight, then cooking very slow over a low charcoal fire.

But if it’s winter or you’re in a pinch for time, you can marinade the vegan chicken and vegetables in the refrigerator for an hour. Then place them on skewers and broil them until the edges of the vegan chicken and vegetables are crispy and beginning to blacken.

Scotch bonnet peppers are a staple of Jamaican Jerk cooking. They look like a Scottish hat, hence the name. They are similar to habanero peppers, which are the hottest peppers on the planet. If you can’t find any Scotch bonnet peppers, try organic jalapenos.

You can also experiment with using different types of organic produce. Try cherry tomatoes, mangoes–whatever you like.

To make this meal truly traditional Jamaican, serve the kabobs with a side of hard dough bread. Red Stripe beer optional.

Serves four.

7-day meal plan

 
  BREAKFAST  Green Protein SmoothieBlueberry Hemp Seed PorridgeGreen Protein SmoothieGreen Protein SmoothieBlueberry hemp seed porridge  Banana Pancakes
  LUNCH  Chickpea WrapVegan Power Bowl (left overs)  Balsamic Arugula Salad (left overs)  Tofu Pad Thai (left overs)  Rainbow SaladSweet Potato Chickpea Curry (left overs)
  DINNER  Vegan Power Bowl  Balsamic Arugula Salad  Tofu Pad ThaiEat Out Using the Vegan Guide GuidelinesSweet Potato Chickpea Curry  Mexican Stuffed Peppers
  SNACKHummus & Cucumber SticksCacao Coco- Nut BallsCacao Coconut BallsHummus & Cucumber SticksCacao Coconut BallsHummus & Cucumber Sticks


FRUITS & VEGABLES

3 Bananas

1/2 Cup of Berries 1 Lemon

1 Lime

4 Avocados

1/2 Cup of Guacamole

4 Cups of Arugula

4 Cups of Spinach

2 Cups Kale

1/4 Cup of Fresh Chopped Cilantro

2 Sweet Potatoes

4 Red Bell Peppers

1/2 Zucchini

1 Carrot

1 Small Head of Red Cabbage

2 Tomatoes

1 Cucumber

1 Stalks of Celery

2 Portobello Mushroom

1 Cup of Bean Sprouts

1/2 Cup of Green Onions 1 Red Onion

1 Onion

4 Cloves of Garlic

GRAINS, BEANS & LEGUMES

4 oz of Brown Rice Noodles

1 Brown Rice Tortilla Wrap

1/2 Cup of Brown Rice

1/4 Cup of Quinoa

2 1/2 Cup of Gluten Free Oatmeal

1 Can + 1/2 Cup of Black Bean

2 Cans + 2 Cups of Chickpeas

NUTS & SEEDS

1 1/4 Cup of Almonds

3 Tbsp of Chia Seeds

Baking Supplies

Baking Powder

1/2 Cup of Shredded Coconut

2 Tbsp of Raw Cacao Powder

8 Medjool Dates

CONDIMENTS

Organic Coconut Oil

Extra Virgin Olive Oil

Balsamic Vinegar

1 Can of Chopped Tomato

1/2 Cup of Salsa

6 1/4 Cups of Almond Milk

1 Cup of Coconut Milk

1/4 Cup of Coconut Aminos 1/4 Cup + 2

Tbsp of Tahini

2 Tbsp of Vegan Mayo

2 Tbsp of Almond Butter

Herbs & Spices

Paprika

Garlic Powder

Onion Powder

Cayenne Powder

Ground Turmeric

Ground Cumin Ground

Ginger Chilli Powder Ground Cinnamon

EXTRAS

8 oz of Tofu

3 Servings of Vanilla Protein Powder

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Why a Keto diet can be good for you

The Benefits of a Ketogenic Diet 

The Ketogenic diet refers to a form of dieting where high fats, adequate protein and low carbs are consumed. Its aim is to deplete the body’s glycogen reserves so that it relies on fat and protein for energy. The body then undergoes ketosis, which is a metabolic state in which your liver produces a high number of ketones as an alternative fuel source for the brain. This form of dieting is quite popular, with dozens of pictures showing before and after results circulating all over social media. These are some benefits of the keto diet and how it may help in achieving your goals.  

Weight Loss 

Several studies have shown that people on a high fat, low carb diet burn fat at a faster rate than those with a high carb, low fat diet. This is primarily because lower insulin levels caused by the low carb diet (keto), help to remove excess water from the body. During ketosis, you experience reduced levels of hunger, which can be extremely beneficial in controlling caloric intake, promoting overall weight loss. It has been noted that low carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.  

Mental Performance 

The ketones produced from a low carb diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer’s and Parkinson’s. The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function. Additionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, thereby improving mental performance and clarity.  

Reduced risk of Chronic Disease 

A ketogenic diet can boost the body’s defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can help to mitigate the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.  

Improved Blood Pressure 

High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet, is sure to vastly improve cardiovascular health and function.  

It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain the discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.  

References: 

medium.com/@gschmaus/the-ketogenic-diet-and-chronic-disease-3695b2275edd 

healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section7 

drjockers.com/benefits-ketogenic-diet/ 

medicalnewstoday.com/articles/319196.php