Weight Loss

“An apple a day keeps the doctor away” – there is much truth in this old Welsh proverb because researchers have found that it is one of the healthiest foods on the planet that is rich in antioxidants, flavonoids, and dietary fiber.

The combination of apple, yogurt, and almonds in this smoothie creates a powerhouse of nutrients that not only helps in weight loss but also helps to boost the immune system function.

The phytonutrients and antioxidants present in apples help to reduce the risk of developing high blood pressure, diabetes and heart disease. Antioxidant quercetin found in apples help to improve neurological health. The flavonoids found in apples reduce the risk of all types of cancer.

Pectin, a kind of soluble fiber present in apples helps to reduce cholesterol levels and slows down the buildup of cholesterol-rich plaque in the arteries. Dietary fiber also fills you up and aids in weight management.

Milk acts as a thinning agent in this recipe that helps you to achieve the consistency of your preference. It also supplies a wholesome amount of protein to the body that helps to build and repair muscles and tissues. Calcium, phosphorus and vitamin D present in milk helps to build and maintain strong and healthy bones. Vitamin A helps to maintain the immune system and healthy vision while vitamin B12 maintain healthy red blood cells and nerve tissue.

Yogurt is yet another rich source of protein along with calcium and magnesium that helps to build strong bones and muscles. Yogurt is a potent natural source of probiotics that helps to maintain the balance of microorganisms in the stomach and support healthy digestion.

Almonds are one of the healthiest of tree nuts that contain high levels of vitamin E, magnesium, and manganese along with protein, healthy fats and fiber. The antioxidants such as vitamin E present in almonds protect the cells from oxidative damage. Mineral magnesium present in almonds aids blood sugar control and metabolic syndrome. High level of protein and fiber in almonds increases satiety and help people feel fuller so that they consume fewer calories.

Honey not only adds a light sweet taste to the smoothie but also supplies a powerful punch of healthy enzymes, B-complex vitamins, and antioxidants that help to improve overall health.

Ingredients:

• Apple – 1
• Milk – 1/2 cup
• Almonds – 5
• Honey – 1 tablespoon
• Yogurt – 1/3 cup

Procedure:

• Cut an apple into pieces and toss them into the blender.
• Then add milk, yogurt, almonds and honey into the blender.
• Blend it on high speed until smooth and pour it into a glass.
• Drink this healthy and tasty smooth immediately to reduce your excess weight.

Apple smoothie contains healthy soluble and insoluble fiber that makes it the perfect breakfast smoothie for promoting weight loss. Pectin is especially affecting in burning fat from the midsection so that you can get a flat tummy. High level of dietary fiber also helps to support digestion and treat your upset stomach. This low GI index smoothie can be modified to suit diabetics by cutting out the honey or replacing it with Stevia.

The combination of apple and orange in this smoothie makes it a refreshing and healthy preparation for weight loss and complete detox which is loaded with soluble and insoluble fiber. Dietary fiber not only enhances satiety and prevents overeating, but also helps to flush out toxins and harmful chemicals from the body.

Apples are one of the healthiest of fruits packed with soluble fiber and a minimal amount of calories. A medium sized apple contains 4 grams of fiber which makes it a filling and healthy fruit. Antioxidants and pectin found in apples also help to reduce weight and lower blood cholesterol levels.

The antioxidant compounds in apples prevent the oxidation of harmful LDL cholesterol which in turn reduces inflammation and reduces the risk of strokes and other cardiovascular diseases. A specific type of antioxidant called quercetin found in apples increase oxygen availability to the lungs and boosts workout endurance.

This smoothie makes use of fresh orange juice as a thinner instead of milk. Both oranges and orange juice are potent sources of vitamin C that prevent the common cold, reduces hypertension, maintains healthy skin and boosts the immune system. Oranges are full of soluble fiber that helps to lower cholesterol. The dietary fiber also helps to relieve constipation and other digestive disorders by stimulating the production of digestive juices.

Beta-carotene, a powerful antioxidant found in oranges protects the skin cells from free radical damage and prevents the appearance of wrinkles and fine lines. Despite the acidic taste, oranges help to alkalize the body once they are digested. The alkaline minerals present in oranges help to balance the pH of the body.

Bananas add some thickness and a nice rich texture to the smoothie. It also supplies a wholesome amount of dietary fiber and potassium to the body that helps to keep you satiated and prevents overeating, which in turn reduces overall calorie intake and supports weight loss.

Honey adds a mellow sweetness to the smoothie and its high antioxidant and flavonoid content neutralizes free radical damage and helps to lower the risk of cancer and heart diseases.

Here is the recipe…

Ingredients:

• Orange Juice – 1/2 Cup
• Apple – 1
• Banana -1
• Orange – 1
• Honey -1 tablespoon

Procedure:

• Cut an apple and banana into pieces and peel off the orange.
• Toss apple pieces, orange slices, and banana into the blender.
• Then add orange juice and honey into the blender.
• Now blend all these ingredients on high speed until smooth.
• Pour it into a glass and drink it immediately to grab all the nutrients in this smoothie.
• Regular intake of this apple – orange smoothie will help you to shed down your excess weight.

The Apple Orange Smoothie is a completely gluten-free and dairy-free preparation that does not contain any milk or yogurt which makes it suitable for people with gluten intolerance and lactose intolerance. It can also be modified to suit diabetics by omitting the honey or replacing it with Stevia. This is a simple and minimalistic smoothie recipe made using only a few ingredients which are suitable for kids and toddlers. It can be served for breakfast or enjoyed as a lunch substitute.

Mango, spinach, chia seeds, yogurt, and almond milk, when combined, provide you with vitamins, minerals, antioxidants, and fiber in levels you simply can’t achieve without a powerhouse of a superfood smoothie.

One cup of ripe mango provides 100% of your daily vitamin C requirements that promotes healthy immune function and supports collagen formation. It also provides 35% of your daily vitamin A requirement that improves vision, supports bone growth and helps to maintain healthy mucus membranes. Other than vitamins and minerals, mangoes are also a potent source of flavonoids – beta-carotene, alpha-carotene, and beta-cryptoxanthin which provide powerful antioxidant support to the body. Mangoes are a great source of dietary fiber which helps you to feel full longer and wards off craving which in turn aids weight loss. The sweet taste of mango curbs sugar cravings which also help to lose weight.

Spinach is one of the most widely available leafy greens that can be eaten raw or cooked. This leafy green vegetable is loaded with vitamins, minerals, and protein – zinc, niacin, vitamins A, C, E, K, thiamine, vitamin B6, folate, calcium, iron, magnesium, fiber, etc. It also contains an abundant amount of flavonoids that act as powerful antioxidants and prevent cholesterol from oxidizing. Folate helps to maintain a healthy cardiovascular system and magnesium helps to reduce blood pressure.

Chia seeds added to this preparation not only thicken the consistency of the smoothie but also aids in weight loss. Chia seeds are a rich source of omega-3 fatty acids, specifically alpha-linolenic acid that reduces inflammation and improves cognitive performance. Chia is also a great source of fiber, just 2 tablespoons of chia contain 10 grams of fiber that helps to keep you satiated for longer and prevents cravings. Chia is also one of the best plant-based sources of protein that helps to build lean muscle mass, burn fat and balance blood sugar levels.

Almond milk is popular plant milk and a great substitute for dairy that is loaded with protein, healthy fats, vitamin E, thiamine, riboflavin, and magnesium.

Yogurt is yet another potent source of protein. A 6-ounce serving of yogurt provides 9 grams of protein which helps in building lean muscle mass and promoting weight loss. It also contains high levels of calcium, vitamin B2, vitamin B12, potassium, and magnesium. Yogurt is also a rich source of probiotics (gut-friendly bacteria) that supports digestion and boosts the immune system.

Honey not only works as a natural sweetener but also provides energy to the body. It contains trace enzymes, vitamins, amino acids and minerals such as calcium, sodium, magnesium, potassium that fights off allergies, boosts memory, and suppresses a cough and induces peaceful sleep.

Here is the recipe…

Ingredients:

• Spinach (Chopped) – 1 cup
• Mango chunks – 1 ½ cups
• Chia Seeds – 1 tablespoon
• Honey – 2 tablespoons
• Yogurt – 1/2 cup
• Almond milk – 1 cup

Procedure:

• Toss chopped spinach, ripe mango pieces into the blender.
• Then add almond milk, yogurt, chia seeds and honey into the blender.
• Blend all these ingredients on high speed until smooth.
• Pour this smoothie into a glass and consume it to cut down your excess fat and weight.

You can enjoy this smoothie for breakfast or lunch to get an instant boost of protein and energy and promote weight loss. This fresh leafy greens present in this smoothie also make it a great detox drink that flushes out toxins from the body, purifies the blood and gives you clean and glowing skin naturally.

The combination of mango, banana, orange and milk makes for a protein and fiber rich refreshing smoothie that helps to keep you satiated for a prolonged period of time and helps in losing weight by preventing overeating.

Mangos are one of the healthiest of fruits that contain 100 calories per cup. 1 cup of mango also provides 100% of the daily value of vitamin C and 35% of the daily value of vitamin A which are required for healthy immune function, healthy skin, proper vision and bone growth. Mangoes are also a rich source of antioxidants like beta-carotene, alpha-carotene, and beta-cryptoxanthin that prevent free radical damage and oxidative stress and protects against various types of cancer. Vitamin C in mangoes lowers cholesterol level in the blood. Tartaric acid, malic acid, and a trace of citric acid found helps to alkalize the whole body.

Bananas are one of the best fruits for weight loss. Bananas are relatively low in calories and high in fiber which makes them extremely filling. In addition, bananas contain resistant starch and pectin, which takes time to breakdown in the stomach and helps to reduce your appetite. Resistant starch in bananas also helps to moderate blood glucose level and prevent any sudden spikes in blood sugar level. Potassium present in bananas helps to control blood pressure and supports heart health. The powerful antioxidants dopamine and catechins in bananas prevent free radical damage and reduce the risk of degenerative diseases.

Orange not only added a refreshing flavor and tangy taste to the smoothie but also provides a powerful punch of vitamin C along with different phytochemicals and flavonoids that have potent anti-inflammatory properties and strong antioxidant effects. One orange provides 130% of your daily vitamin C requirements. Vitamin C is a powerful antioxidant that neutralizes free radical damage and reduces the risk of chronic diseases such as cancer, heart disease, etc. Oranges are also rich in vitamin A that helps to maintain healthy vision and reduce the risk of night blindness.

Milk is undoubtedly one of the best sources of calcium that helps to build strong and healthy bones. It also contains a considerable amount of protein that helps to build and repair and muscles and tissues. Milk also supplies a wholesome amount of potassium, phosphorus, vitamin B12, vitamin A, vitamin D, niacin, riboflavin, etc. to the body.

Honey provides an instant boost of energy to the body and its minerals, amino acids and enzymes help to fight off allergies and improve sleep quality.

Here is the recipe…

Ingredients:

• Mango slices – 1 cup
• Orange – 1
• Banana (Ripe) – 1
• Milk – 1 cup
• Honey – 1 tablespoon

Procedure:

• Peel off the orange and banana and cut it into pieces.
• Pour these mango, banana and orange pieces into the blender.
• Then add milk and honey into it and blend all these ingredients on high speed until smooth.
• Serve this smoothie immediately to grab all the benefits that aid in weight loss.
• Drink this smoothie regularly for best results.

This weight loss smoothie can be consumed during breakfast or as a lunch substitute to keep the calories under control and promote weight loss. The high level of soluble and insoluble fiber present in this smoothie supports digestion and helps to treat constipation.

The combination of mango, orange juice, banana, oats and almond milk in this smoothie makes it a protein and fiber rich concoction loaded with vitamins, minerals and antioxidants that not only aids weight loss, but also helps to detox the body, support healthy digestion and promote healthy skin.

Orange juice used as a thinning agent in this smoothie not only adds a refreshing citrus flavor and tangy taste to it, but also provide a considerable amount of vitamin C to it which acts as a potent antioxidant and helps to neutralize free radical damage and oxidative stress. It also provides a considerable amount of folate and potassium that promotes healthy heart and controls blood pressure.

Ripe mango adds a rich creamy texture to the smoothie along with a powerful punch of vitamin C and vitamin A that supports healthy immune function, healthy skin and proper vision. Mangoes also contain a considerable amount of dietary fiber that helps to keep you satiated for a prolonged period of time and prevents cravings and overeating. The sweet taste of mango also satisfies your sweet tooth in a healthy way and curbs unhealthy sugar cravings – both these factors aid in weight loss.

Bananas are a great source of soluble and insoluble fibers and resistant starch that takes longer to breakdown in the intestine and helps you feel full longer; this also helps to ward off hunger and overeating. Bananas area low calorie fruit, one medium banana contains just 105 calories and 3 grams of satiating fiber.

Almond Milk is yet another thinning agent used in this smoothie that works a great replacement for dairy and makes this smoothie suitable for people with lactose intolerance. Almond milk is a rich source of vitamin E and it is relatively lower in calories compared to regular full fat milk. Almond milk also contains certain amount of protein that supports the growth lean muscle mass and promotes fat burning.

Oat meal adds a thick consistency to the smoothie and makes it more filling and healthy. Oatmeal is packed with dietary fiber and it one of the best sources of resistant starch that slows down the digestive process and triggers the release of digestive acids that suppress appetite and speed up calorie burn.

Honey adds a delicious sweet taste to the smoothie minus the calories. The enzymes, vitamins, minerals and amino acids found in honey enhance the nutritional value of the smoothie and give an instant boost of energy.

Here is the recipe…

Ingredients:

• Mango pieces- 1 cup
• Banana – 1
• Orange juice – 1/2 cup
• Almond milk – 1 cup
• Oats – 1 tablespoon
• Honey – 1 tablespoon

Procedure:

• Place ripe mango pieces, banana slices and orange juice into a blender.
• Then add oats, honey and almond milk into the blender.
• Blend it on high speed until smooth and pour it into a glass.
• Enjoy your healthy weight loss smoothie to cut down the excess calories.

This mango, banana and oats weight loss smoothie is loaded with dietary fiber that promotes weight loss by enhancing satiety and preventing overeating. Dietary fiber present in this smoothie also makes it a great remedy for treating digestive disorders such as constipation and upset stomach.