Weight Loss

The combination of pomegranates, banana and yogurt make a wholesome and delicious breakfast smoothie that is easy to make and loaded with nutrients. This is smoothie makes use of just 3 to 4 ingredients but it tastes amazing. Abundance of dietary fiber in both pomegranates and bananas make it a filling smoothie that helps to keep you satiated till the next meal and aids weight loss.

Yogurt provides much needed protein to this smoothie and adds a smooth and creamy texture to it. Replacing yogurt with almond or coconut milk makes it a 100% vegan smoothie suitable for people with restrictive diets.

Pomegranates are a rich source of antioxidants, fiber and B-complex vitamins and it also acts as potent source of energy. The phytonutrients in pomegranates improve cardiovascular, nervous and digestive system health. Abundance of flavanols in pomegranates protects the nervous system and improves brain function such as memory, learning, etc. Polyphenols found in pomegranates support cardiovascular health by preventing the build-up of plaque from oxidation of LDL cholesterol.

Pomegranates also contain certain amount of protein; a medium sized fruit contains 5 grams of protein that helps to boost muscle growth and recovery. Vitamin C and vitamin E found in pomegranates also support the muscular system. Fiber present in pomegranates aids digestion by regularizing bowel movement. B-complex vitamins also support healthy digestion by converting fat, carbs and protein into energy efficiently.

Yogurt provides wholesome amount of animal protein to the body that supports the growth and recovery of muscles and tissues. Being a low calorie food it helps to promote weight loss. Calcium present in yogurt speeds up fat breakdown in the body. Calcium and vitamin D also support healthy bones and teeth and reduce the risk of osteoporosis and brittle bones.

Being a fermented dairy product, yogurt contains probiotics (live microorganisms) that helps to improve digestion and treat intestinal infections, irritable bowel syndrome, diarrhea, etc. Probiotics in yogurt also improve immune system function and boosting the activity of white blood cells and increasing the production of antibodies that provide protection against certain pathogens. A specific type of probiotic bacteria found in yogurt also provides protection against breast cancer by slowing down tumor growth.

You can use either milk or water as a thinning agent in this recipe. But using milk definitely increases the nutrient quotient of the smoothie. Milk is a rich source of protein, calcium, vitamin A, phosphorus and vitamin D. Calcium, phosphorus, vitamin D and vitamin support bone health and play important role in muscle contraction, nerve transmission, circulatory health and cellular communication. Calcium content in milk helps to improve body composition by boosting fat breakdown in the body. Vitamin A present in milk

Here is the recipe…

Ingredients:

• Banana – 1 (cut into chunks)
• Pomegranate seeds – 1 cup
• Yogurt – 1/3 cup
• Water/Milk – 1/4 cup (optional)

Procedure:

• Pour pomegranate seeds and banana slices in the blender.
• Then add yogurt and blend well at high speed until smooth.
• Pour this smoothie into your serving glass and have it immediately to grab the nutrients in it.
• Regular intake of this smoothie will help to shed down your excess weight.

This simple and healthy fruit smoothie makes use of fresh, whole ingredients with makes it highly nourishing and helps to make up for any nutritional deficiencies while following a low-calorie diet. The recipe can be modified to suit a vegan diet by substituting yogurt and whole milk with almond milk.

This is a nourishing and delicious green smoothie made from papaya, spinach, pineapples, cucumber and banana that provide a wholesome amount of vitamins, minerals, protein, fiber and antioxidant to the smoothie. Being loaded with dietary fiber, this smoothie is extremely filling which helps to keep you satiated and helps to keep your calories under check which in turn aids weight loss. The antioxidants also support healthy and glowing skin by reducing inflammation and free radical damage and slowing down skin ageing. Milk used in this recipe adds some much needed protein and a mellow sweetness.

Papaya is an antioxidant rich fruit loaded with carotenoids and vitamin C that reduce inflammation, improve skin health and neutralize free radical damage.  Carotenoids known as beta-cryptoxanthin present in papaya have the capacity to prevent lung cancer. Vitamin D present in papaya supports healthy immune system function and reduces the risk of developing cardiovascular diseases. Folate present in papaya supports the growth of new cells and metabolizes amino acids. Insoluble fiber found in papaya aids digestion while soluble fiber helps to lower cholesterol and maintain blood sugar balance.

Pineapples are a refreshing and flavourful fruit containing high levels of antioxidants vitamins A and C. These vitamins help to prevent cell damage caused by free radicals and prevent inflammatory diseases and premature aging. High levels of manganese present in pineapples support the development of strong bones and connective tissues. Enzyme bromelain present in pineapples support digestion by promoting the breakdown of proteins in food. It also helps to reduce inflammation and ease pain associated with osteoarthritis. Dietary fiber present in pineapples support digestion and helps to regularize bowel movement.

Cucumbers are loaded with water and dietary fiber that helps to improve satiety and provide the feeling of fullness which prevents overeating and reduces total calorie intake throughout the day. High water content in cucumber helps to keep you hydrated and prevents dehydration. Vitamin A present in cucumbers protects the skin and eyes and supports immune system health. It also reduces the risk of vision disorders such as cataracts and age-related macular degeneration. Cucumber also contain moderate amount of vitamin C, a powerful antioxidant that prevents DNA damage caused by free radicals. Vitamin K found in cucumbers supports bone mineralization and reduces the risk of osteoporosis and brittle bones.

Spinach is one of the healthiest of leafy greens that contains wholesome amounts of iron, vitamin K, folate, vitamin A and dietary fiber. Spinach provides abundant amount of non-heme iron to the body that supports the production of red blood cells and reduces the risk of anemia. It also boosts energy and alleviates the feeling of sluggishness and lethargy. Vitamin K, a rare nutrient found in spinach supports bone mineralization and aids proper blood coagulation. Folate or vitamin B9 found in spinach supports energy metabolism; maintain nervous system health and aids DNA synthesis.

Bananas are a rich source of dietary fiber and potassium. Bananas contain both soluble and insoluble fiber that support digestion, promotes digestive system health, lowers high blood pressure, reduces the risk of diabetes and aids weight loss. High level of potassium presents in bananas help to maintain blood pressure and support healthy and strong bones and teeth. Vitamin B6 found in bananas support energy metabolism and alleviates depression and anxiety.

Here is the recipe…

Ingredients:

• Spinach – 1 cup
• Papaya pieces – 1 cup
• Pineapple chunks – 1 cup
• Cucumber – 1 cup
• Banana – 1 (cut into chunks)
• Honey – 1 tablespoon
• Milk – 1 cup

Procedure:

• Pour chopped spinach, banana slices, and papaya pieces into the blender.
• Then toss cucumber slices, pineapple chunks to it.
• After that, add raw honey and milk to the blender and blend all these ingredients at high speed until smooth.
• Pour this smoothie into your serving glass and enjoy this healthy green smoothie to stay healthy by reducing your excess calories.

This healthy and nourishing green smoothie can be modified to suit vegans by simply substituting whole milk with almond milk and leaving out the honey.

The blend of red or black grapes and bananas in this smoothie provides a powerful punch of antioxidants and dietary fiber that neutralizes free radical damage, reduces inflammation and helps to prevent chronic inflammatory diseases. Being high in fiber, this smoothie also helps in weight loss and controlling calories.

Both black and red grapes contain high levels of resveratrol and flavonoids that help to reduce inflammation and reduces the risk of prostate, colon, oesophageal and lung cancer. It also reduces the risk of atherosclerosis and provides protection against cardiovascular disease. Potassium present in grapes lowers high blood pressure and negates the harmful effects of sodium in the body.

Grapes are high in dietary fiber and water that helps to keep your hydrated and minimizes constipation.  Anti-inflammatory effects of quercetin present in grapes help to alleviate symptoms of allergy such as watery eyes, hives, and runny nose.

Grapes are especially effective in treating kidney disorders Grapes reduce the level of uric acid in the body and eliminate the acid from the system which in turn reduces the pressure on the kidneys. Grapes have a cleansing effect on the body that helps to flush out toxins and chemicals from the body.

Banana adds thickness and creamy consistency to the smoothie and also supplies a considerable amount of dietary fiber, potassium and other nutrients to the body. Both pectin and resistant fiber present in bananas promote the feeling of fullness by slowing down digestion which prevents overeating and reduces overall calorie intake throughout the day. Dietary fiber present in bananas also aid digestion and help to relieve constipation and bloating.

Yogurt acts as a source of protein in this smoothie that aids weight management. Each 6-ounce serving of yogurt provides 9 grams of high-quality protein to the body. Protein works with calcium to increase the level of appetite-reducing hormones. Like other dairy products, it also contains calcium, potassium, magnesium and vitamins B2 and B6 that improves bone health and reduces the risk of osteoporosis.

Almond Milk is a great low-calorie alternative to whole milk that contains merely 60 calories. It contains zero cholesterol and zero saturated fat and high in healthy fats (omega-3 fatty acids) which improve heart health and prevents high blood pressure.

Here is the recipe…

Ingredients:

• Black or Red Grapes – 1 cup
• Banana – 1
• Honey – 1 tablespoon
• Almond Milk – 1/4 cup
• Yogurt – 1/3 cup

Procedure:

• Pour well-washed grapes and banana pieces into the blender.
• Then add honey, almond milk, and yogurt into the blender.
• Blend all these ingredients at high speed until smooth.
• Pour it into a glass and enjoy your weight loss delicious smoothie.
• For best results, drink this smoothie daily till you reached the desired loss of your excess weight.

The grapes and banana smoothie is a simple and healthy item that makes use of only 3 to 4 ingredients. This smoothie can also be modified to suit the palate of vegans by simply omitting the yogurt.

The combination of pomegranates, pineapples, carrots and almonds make a nutritious and filling smoothie that can be consumed as a quick and easy breakfast or a mid-morning snack instead of unhealthy fired foods. High level of dietary fiber in this recipe helps to keep you satiated for a prolong period of time and aids weight loss by reducing overall calorie intake throughout the day. Dietary fiber also helps to aid digestion and treat constipation. Enzyme bromelain found in pineapples help to relieve bloating and teat acid reflux and heartburn. Vitamin C present in this smoothie helps to reduce inflammation and treat cough and cold.

Pomegranates are abundant in antioxidants and dietary fiber along with vitamins such as vitamin A, vitamin C, vitamin E and folic acid. Antioxidants present in pomegranates help to reduce the level of harmful LDL cholesterol and helps to eliminates clots and plaques in the arteries. Flavonoids have the capacity to reduce the risk of cancer, specifically prostate and breast cancer. Pomegranate juice helps to maintain healthy blood flow in the body and it also supplies much needed iron that helps to treat anemia and relieve exhaustion and weakness. Anti-inflammatory properties of pomegranates help to relieve pain and stiffness associated with arthritis.

Pineapples are a refreshing and nutritious tropical fruit that is low in calories and high in dietary fiber. Antioxidants present in pineapples such as vitamin C and vitamin A helps to heal and revitalize the damaged cells and protect the healthy cells against destructive free radicals. Abundance of mineral manganese in pineapples helps to strengthen the bones and connective tissues and reduce the risk of brittle bones in older adults. Enzyme bromelain found in pineapples promotes the breakdown of protein and aids digestion. It also helps to reduce inflammation and ease the pain associated with osteoarthritis. Mineral copper present in pineapple supports the production of haemoglobin and helps to prevent anemia.

Carrots are one of the healthiest of vegetables that can be consumed in raw form. It contains high level of vitamin A (beta-carotene) that supports cell growth and development. It also helps to keep the skin healthy and fight off infection. Vitamin A supports healthy vision and reduces the risk of cataract and age-related macular degeneration. Vitamin K found in carrots promotes bone mineralization and are reduces abnormal bleeding. Vitamin B6 found in carrots supports healthy function of the nervous system.

Almonds are one of the healthiest of nuts that contains high level of protein, vitamin E, manganese, magnesium, riboflavin, phosphorus, healthy fats and dietary fiber. Antioxidants such as flavonoids, flavonolss and catechins along with vitamin E help to protect cells against free radicals and reduce inflammation. The antioxidants prevent oxidation of LDL cholesterol and protect the heart. High level of magnesium found in almonds that help to relax the blood vessels and relieves migraines and headaches. Magnesium and calcium content in almonds support healthy bones and teeth and prevent brittle bones.

Here is the recipe…

Ingredients:

• Pineapple chunks – ½ cup
• Pomegranate seeds – ½ cup
• Carrot pieces – ¼ cup
• Almonds – 4
• Water – ½ cup

Procedure:

• Pour pineapple chunks, carrot pieces, and pomegranate seeds into the blender.
• Then add almonds and water to this blender.
• Blend all these ingredients at high speed until smooth.
• Pour this smoothie into your serving glass and drink it immediately.
• Continue the intake of this smoothie regularly till you get relief from the weight loss.

This is a 100% vegan and gluten-free fruit and vegetable smoothie that do not contain any dairy products or grains which make it suitable for people with gluten and lactose intolerance and those following a restrictive diet.

The combination of kiwi, orange, carrots and almonds make a powerful immune boosting smoothie that is low in calorie and rich in dietary fiber. Nutrients such vitamin A and vitamin C found in this smoothie provide powerful antioxidant protection and neutralizes the damaging free radicals. Almonds added to this smoothie add a creamy richness, nutty flavor and powerful dose of vitamin E that provides healthy skin. This is a filling and satiating weight loss smoothie that can be enjoyed for breakfast or lunch. It is a 100% vegan and gluten-free smoothie that do not contain any dairy products or grains.

Kiwi fruits are a rich source of vitamin C, fiber and folate that improve overall health. Vitamin C is a powerful antioxidant that protects the cells against free radical damage and fights the signs of aging. It also helps to improve immunity. Folate supports the formation of red blood cells. Antioxidant lutein present in kiwi protects the eyes and prevents age-related macular degeneration. The antioxidants also lower triglyceride level in the blood which in turn reduces the risk of heart disease.

Oranges are loaded with vitamin C along with vitamin A, calcium and dietary fiber that makes it a healthy and filling fruit. Vitamin C helps to maintain healthy bones and skin and reduces the risk of heart disease, hypertension, cancer and osteoarthritis. Oranges contain wholesome amount of both soluble and insoluble fiber that helps to reduce the risk of diabetes, lowers cholesterol level and supports healthy digestion. Mineral calcium found in oranges help to maintain strong and healthy bones and teeth and reduce the risk of osteoporosis. Vitamin A found in oranges protects the eyes and prevent visions disorder such as cataracts and age-related macular degeneration.

Carrots are low-calorie fiber-rich vegetable that provides significant amounts of certain vitamins and minerals. Vibrantly colored carrots are one of the best sources of vitamin A that promotes healthy eyes and skin and provides protection against the UV rays. Vitamin K found in carrots support bone mineralization and provides strong and healthy bones. Vitamin K also plays an important role in proper blood clotting. Dietary fiber present in carrots supports digestion of clearing the intestine and it also lowers high cholesterol.

Almonds are loaded with minerals, vitamin E, healthy fats and dietary fiber that support healthy heart and aids weight management. Vitamin E in almonds helps to provide healthy and youthful skin while magnesium present in almonds helps to control high blood pressure and reduce the risk of heart attacks. Fiber, protein and healthy fats present in almonds help to keep you satiated for a prolonged period of time and prevent overeating which in turn aids weight management.

Here is the recipe…

Ingredients:

• Orange – 1 (peeled)
• Kiwi – 1 (peeled and chopped)
• Carrot pieces – 1
• Almonds – 4
• Honey – 1 tablespoon
• Water – ½ cup

Procedure:

• Pour orange slices, carrot pieces, and kiwi chunks in the blender.
• Then add almonds, raw honey, and water to this blender.
• Blend all these ingredients at high speed until smooth.
• Drink this healthy and tasty smoothie to cut down your excess weight.

This recipe of this smoothie can be modified to suit a diabetic diet by leaving out the honey or substituting it with Stevia.