Healthy Body – Eternal Lifestyles Live Healthy, Live Long, Live Young Wed, 09 Dec 2015 07:38:37 +0000 en-US hourly 1 How Vitamin D May Help You Live Longer Fri, 10 May 2013 11:00:00 +0000 We should all know by now that a little Vitamin D from the sun is good, but did you know it can help you live longer?

There have been a number of studies in recent years that are proving we can extend our lives in a number of ways by making sure our bodies aren’t low on Vitamin D.

An incredibly important vitamin/receptor that’s involved in the workings of 3,000 genes, vitamin D’s reaches are vast.  Here’s how Vitamin D can be the key in helping you live longer.

Prevention of diabetes: One of the more impressive feats of vitamin D is that it can fend off type-1 diabetes.  A study published in the American Journal of Epidemiology, found that “young adults who maintain sufficient levels of Vitamin D can reduce their risk of adult-onset type 1 diabetes by 50 to 60 percent.” [1]

There are also encouraging reports that Vitamin D may help prevent type-2 diabetes [2], a disease that typically shortens a persons life by 10 years.

Prevention of cardiovascular diseases: Cardiovascular diseases, one of the number people as they age in the US, have also been linked to people with low Vitamin D levels, as well as hypertension and cardiomyopathy, another serious heart condition. [3]

Cancer patients live longer: A study at Steinar Tretli at The Cancer Registry of Norway followed 658 patients with different types of cancer (breast, lung, colon and lymphoma).

They tested their vitamin D levels over a several month period, and found that those with the lowest levels of vitamin D were 2.5 times as likely to die from cancer. Those with the highest levels on the other hand lived around 22.6 months longer.

Prevent infectious diseases: Vitamin D has also shown to reduce the number of nasty infectious diseases that can lead to death [4], especially if one is advanced in years or in ill health from the onset.  Vitamin D has also shown promise in reducing the amount The flu, the common cold and even tuberculosis are all more common in people with lower levels of vitamin D.

Prevent fractures as you age: Another big benefit of vitamin D is its ability to aid the strengthening bones.

Vitamin D helps our bodies better absorb calcium [5] – without it, our bodies don’t properly absorb calcium from our diet which can lead to a calcium deficiency.

It’s now commonly prescribed by doctors to women as they age, along with a standard calcium supplement, as a double-whammy against osteoporosis (and osteopenia).  With stronger bones and less fractures, especially in our golden years, lives can be greatly extended.

Remember, a vitamin D supplement is necessary if you want to keep your levels high (unless you’re lucky to live in a region where you get full sunshine often).

Without a supplement you’ll need to eat a lot of vitamin D-fortified foods, like milk, plus spend lots of time in the sun just to keep from being Vitamin D deficient.  But then you’ll also need to be worry about the detrimental effects that eating too much dairy and getting to much sun can have on your body.

Editors Note: A good way to combat the harmful effects of the sun is with a Vitamin D enriched body lotion [6]






[6] M Langberg, C Rotem, E Fenig, R Koren, A Ravid, Vitamin D protects keratinocytes from deleterious effects of ionizing radiation, Br J Dermatol 160 151-161 (2009)

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10 Tips for a Healthy Breakfast Meal Thu, 09 May 2013 11:00:06 +0000 It’s not uncommon to hear the phrase “breakfast is the most important meal of the day.” Eating in the morning is energizing, providing your body with the nutrients and vitamins it needs to start
the day.

Without beginning your day with a balanced meal, you could end up eating high-calorie snacks to hold you over until lunch or overeating at lunchtime due to the immense hunger.

That might be why studies show that people who eat breakfast are less likely to be overweight than their counterparts.

Not only does eating breakfast stave off obesity, it also improves concentration, enhance problem-solving skills, and increases hand-eye coordination. Without it, your body would be straining itself physically and mentally.

To start eating a healthier breakfast, here are 10 tips for a healthy breakfast meal to keep in mind.

1.) Make sure you get your protein.

It’s important that you include protein for breakfast.

This can be found in a variety of options such as low-fat or non-fat diary, egg whites or egg substitutes, and soy products. Protein is digested at a slower rate than carbohydrates. If enough isn’t consumed, you risk becoming hungry much earlier on.

2.) Next, get enough fiber.

It’s recommended for your fiber intake to be at least 5 grams for breakfast.

Fiber is found in fruit, vegetables, and whole grain products (100% whole wheat bread, bagels, etc.). Fiber also keeps you feeling fuller for longer, going hand-in-hand with protein.

3.) Avoid the expensive coffee concoctions.

What I mean by this is avoid the drinks that are listed on the menus of your well known coffee stores. If you take a look at what’s include in the mix, there’s a lot of saturated fat and calories.

Instead of going all out on coffee, stick to a basic cup of coffee. Add a bit of low-fat milk and/or a small amount of sugar if plain coffee isn’t your thing.

4.) Choose the whole fruit over the fruit juices.

Fruit juices contain additional ingredients other than the base fruit, causing blood sugar and insulin levels to rise. This also increases your appetite.

Instead of drinking juice, eat the fruit itself. As stated on tip number 2, fruit contains fiber, helping you decrease your appetite.

5.) Have a little bit of fat in your meal.

Choosing low-fat and non-fat options saves calories, but starting your day without any fat can be a burden. You’ll feel hungry without it, so adding just a bit of fat will help.

For example, substitute a cup of non-fat greek yogurt for 2% greek yogurt. Adding nuts are another healthy choice to give you what you need.

6.) Choose to eat at home.

Whether it’s at a sit-in or fast food restaurant, it’s better to prepare your food at home.

When you are dining elsewhere, you are not completely aware of what is going into your food. Breakfast choices at restaurants tend to be high in sodium, calories, and saturated fats. They also lack a lot of fiber.

7.) Eat leaner breakfast meats.

Processed foods such as bacon and sausage are traditional items to include at breakfast. However, these are linked with the higher risks of heart disease, type 2 diabetes, and colorectal cancer.

Substitute these choices with leaner meats like turkey bacon and turkey sausage.

8.) Make a smoothie for a quick meal.

Smoothies are a smart choice if you’re rushing out the door. Get a blender and throw in some fruit, yogurt, and other various ingredients to make your healthy meal portable.

With a little research online, you can find a lot of recipes for breakfast smoothies that are both delicious and nutritional.

9.) Try lunch for breakfast.

Some of us aren’t into the common breakfast foods such as bacon and eggs. If you find yourself disinterested in breakfast items, eat what you would for lunch instead.

Lean meat sandwiched between two slices of 100% whole wheat bread is a good substitute. Add a bit of light mayo and vegetable toppings if desired.

10.) Eat within 30 minutes after waking up.

The Commander Navy Installations Command states this will eating within this time frame will help stimulate your metabolism, giving you a head start to your morning.

The longer you wait to eat, the slower your metabolism rate will get. This is due to your body going into starvation mode after being without food for so long from sleeping.

I hope you found at least some of these tips helpful.   If you have any you’d like to share, please comment below!

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6 Exercises You Can Do While Watching TV Tue, 07 May 2013 11:00:49 +0000 It’s amazing how much time the average American spends watching TV, and most of that time is spent sitting down and doing nothing.

Why not take the time to do some great exercises that will help you to lose weight the easy way? You can take a sedentary activity and make it a great opportunity to get in shape!

Here are some easy exercises you can do while watching TV.

Push Ups

You may not have the stamina to do hundreds of push ups in a row, but why not do a set each time a commercial break rolls around?

Even if you can just do 10 to 20 per commercial break, that adds up to at least 50 pushups within an hour of TV watching. You can give your arms and chest a great workout, and all while that annoying dish soap commercial is playing.

Lifehack: Did you know that fidgeting can actually cause you to burn more calories? [1] You can burn up to 350 more calories per day, so get that foot tapping and those hands working!

Core Exercises

If there’s a TV show that’s particularly slow, take advantage of it to do a good core workout.

To work out your back, try holding these 3 positions:

The Superman 

Plank Hold

Side Bridge

To give your abs and sides a good workout. Try and hold each pose for as long as possible, and repeat each exercise often as you watch TV.

Yoga Poses

You may not be able to see the TV if you’re in the Downward Dog position, but imagine how great your workout will be if you can hold the various Warrior poses throughout the duration of your TV watching session. You’ll build excellent endurance, and you can get fit and trim while relaxing your body.

Lifehack:  If you want to boost your fitness, try stretching as you watch TV. Stretching reduces the risk of injury, and improves circulation. Just sit with your legs in a wide split, and hold it as long as you can.

Circuit Training Routine

Bored of doing the same thing over and over?  Try setting up a simple circuit training workout as you watch TV?

Have a few weights around the room, and do three exercises at each commercial break – one for your chest and triceps, one for your biceps and back, and one for your legs.

Leg Workout

Hold the Chair Pose for 30 seconds at a time,

Do side leg raises to strengthen your legs.


Set a goal to do 50 squats each time a commercial break rolls around.

Bounce Baby, Bounce

Want to get a great core workout while watching TV? Get a Yoga ball, and sit on it for the hours you spend in front of the television.

Not only will you force your core muscles to work, but you can burn a few extra calories at the same time! A 2008 study by researchers at the University of Buffalo showed that just sitting on a yoga ball burns around an extra 6% of calories vs sitting on an office chair.

Of course, bouncing will burn even more!

Tip: Make it a game! Just like you have drinking games, make an exercise game out of your favorite TV shows or movies.


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How to Start Running When You’re Overweight Wed, 01 May 2013 11:11:00 +0000 Running is one of the hardest things to do if you are overweight. I speak from experience…

As a man standing 6′ 6″ tall and weighing 280 pounds, my body is built for power – not for speed. I actually weighed upwards of 300 pounds when I started running, and I’ve dropped about 25 pounds and worked my way up to running a 5k race a couple weekends ago. (5k = 3.1 miles)

How did I do that?

Step 1: Start Walking — Before I could run, I had to be able to walk. I would walk for about 15 minutes at a time, take a short break, and walk a bit more. Within a week, I was able to walk for almost an hour without feeling too tired.

Step 2: Add Some Jogging — Once I was able to walk without feeling too exhausted, I would jog for short stretches of up to 50 meters at a time. I would go slow, but I would force myself to jog at least 1/3 of the distance that I would walk. Before long, I was able to jog a bit more.

Step 3: Jog More — I had to force myself to jog half the time, and then I was soon able to jog most of the distance. Within a month or two, I was able to run for about 2 miles without having to walk more than 300 yards to take a break.

Step 4: Take Out the Breaks — My initial goal was to run 2 miles, as that was the distance between my house and my evening martial arts lesson. It took about a month of regular running, but I was finally able to do it without taking any breaks. Boy did I feel good!

Step 5: Slowly Add Distance — I still had to add a bit more to my running, as I wanted to work my way up to the 5k race. My trick was to add 500 meters (1/3 mile) to the distance that I would run, increasing the distance every 2 weeks. It took me two months of regular jogging, but I finally managed to get my distance up to 5k with no pauses.

Now, after all that hard work, I ran a 5k race in just 33 minutes – not a bad pace for a hefty guy!

Lifehack: Use an elliptical machine and recumbent bicycle to start the weight loss without injuring your knees. It will help you to get good cardio and push your leg muscles, but it won’t put strain on your knees.

Dealing with Skeletomuscular Pains

One of the hardest things for me to deal with as a runner was the knee and back pains that came with pounding the pavement (I prefer to run on the streets). The key to dealing with the pains in my lower back was to strengthen my core muscles, so I added a core workout into my routine twice a week to ensure that my back got stronger.

As for the knee problems, you’ll find that losing weight will be the best solution, as it will help to take the pressure off your knees. Also, running with the correct posture will help to ensure that your knees and ankles can handle your weight without buckling or complaining.

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How to Get the Protein You Need (and Heal Faster) Thu, 25 Apr 2013 12:01:05 +0000 Out of all the nutrients we eat every day, you better believe protein is one of the most important.

You hear about it all the time – better get your protein – and they’re not joking. Amino acids are the essence of protein. They help build and maintain your muscle. They’re also what help wounds heal. Without protein, healing is out of the question.

Every human needs to eat about 10 to 15% of their total calories each day in protein. A good rule of thumb is 0.4 grams per pound of body weight. [1]

You should also eat a solid protein source, either plant or animal based, with each meal.

But getting your protein doesn’t have to mean beef, chicken, or fish. There are a lot of other protein sources you might not know (or forgot) even have protein.

Aren’t sure about the smartest ways to meet your protein needs? Here are some easy ways to get the protein you need and stay as healthy as a horse.

Legumes: You hear this term a lot, but a lot of people forget about all of the food items it can refers to. Lentils, peanut butter, black beans, refried beans, hummus, garbanzo beans (and every other bean under the sun), adding legumes to your meal is a great way to get your protein. Try adding more beans to all of your food – salads, soups, side dishes. White Northern beans are especially tasty as a meat substitute in pasta dishes.

Nuts: By keeping a can of almonds at your desk or in your car, you can get protein on the go. Sunflower seeds, pumpkin seeds, hemp seeds, walnuts and cashews, every nut has a good amount of protein. Eating 10 to 20 almonds a day for example has been recommended by doctors for several years now.

Veggies with protein: There are a number of vegetables out there that have a fair amount of protein. Broccoli, asparagus, spinach, kale and collard greens all have protein. As long as you make your salads with spinach, you already have a good amount of protein going, which is a great thing if you’re a vegetarian.

Protein powder: Ok this one is obvious, but protein powder is one of the most popular ways to get your protein needs met quickly.

The most commonly available is whey protein powder, but if you are a vegetarian, you can buy soy, hemp, rice or even pea protein powder.

Just one scoop of protein powder can meet a 1/3 of your daily protein need. Put a scoop in your smoothie or hot cereal. It’s also delicious in pancake batter (and even gives it extra thickness).

Protein powder can usually be found at most big box stores in the vitamin aisle.

Just remember the next time you get sick, increase your protein intake right away. It gives your body of fighting chance. After all, why do you think Popeye ate so much spinach?


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The Super-Food Powers of Leafy Greens Wed, 24 Apr 2013 11:39:05 +0000 It’s not exactly a newsflash that vegetables are good for you; there is a reason our parents started forcing them on us from a very young age.

And while you may have protested and whined when you were little, it’s more than time for you to open your arms and embrace veggies, especially those leafy greens. They’re more than just rabbit food, they’re super foods that can boost your health and can help you feel through-the-roof good about yourself.

Leafy green vegetables are excellent sources of the vitamins we need. Lots of people take vitamin supplements to start their day, but why take a pill when you can stuff your face with delicious salads, steamed broccoli, spinach, and the millions of ways to prepare kale?

Let’s talk about kale for a moment.

If you’re interested in health and have the internet, then you have probably heard about all the glorious wonders of kale. Is it all it’s cracked up to be? Well let’s see:

Kale supplies your body with vitamin A, C, & K, it has a substantial amount of calcium, and you can get your potassium from it. I would say yes, yes it is. And there are tons of ways to eat it, too. You can steam it, munch on it raw, put it in salads, bake kale chips, add it to enchiladas – the list goes on and on.

And it doesn’t stop there.

Spinach is also something you should seriously be keeping in your house. Like kale, there is a bunch of ways to prepare it and it is so good for you. It’s low in calories and is a good source of vitamin A and C as well as folate, which can help prevent heart disease and lower the risk of cervical cancer in women. Take a leaf out of Popeye’s book and start stocking up on this delicious vegetable.

Another vegetable that packs a good punch of vitamins C and A as well as potassium and folate is broccoli.

These little “trees” are really good for you and they are only 20-30 calories per serving, which makes them great to snack on throughout the day. They’re good raw, steamed, or thrown in a stir-fry, adding a nice bit of crunch to any meal.

So, why is all this vitamin C and vitamin A good for you?

Vitamin C helps build collagen in your body, which is the basis for your bones, tissues, blood vessels and skin. It can also help reduce your risk of cancer as well as boost your immune system to keep your body healthy and happy.

Vitamin A is good for your bones, as well as your eyesight (carrots are packed full of it) and it can also give your immune system an extra boost.

Both of these vitamins are things that our bodies need on a regular basis in order to grow and stay healthy. So if you think you may not be getting enough, instead of reaching for supplements, try adding more greens to your diet.

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Fun Quirky Ways to Make Your Salads Awesome Tue, 23 Apr 2013 11:57:14 +0000 Everybody knows salads are good for you. Just eating two dark leafy greens each day can give your skin the collagen it needs to keep you looking young. And don’t get me started on all the other huge benefits that greens of all sorts can give – huge amounts of beta carotene, fiber, vitamin C, vitamin E, folate and disease fighting phytochemicals. But the greens is just the beginning of an amazing salad. Heck, you don’t even need to use greens all the time.

Salads are without question one of the most versatile things you can make. As long as you have some fresh bounty from the earth – fruits and vegetables – anything else you can think of will work. If you’re getting bored with your salads, check out these ideas to make your next salad pop.

Step outside the lettuce box: Regular old iceberg lettuce doesn’t have to be in every salad you make. Spinach and mixed greens are good place to start, but think even more outside the box. Raw chopped kale or Swiss chard can make for a more full bodied bite of greens, and arugula can be a fun way to liven up your palette if you don’t mind a little spice it has a bit of a pepper aftertaste).

Also, escarole, endive and collard greens can be chopped and eaten raw. And don’t forget there are other types of lettuce that taste loads better than iceberg.  Bibb, butter and red leaf lettuce can make for a totally different flavor profile in your salad.

Go for some crunch: Having a bit of a crunch in a salad is a must. You can always go the traditional route and add sunflower seeds, or you can try roasted almonds, pumpkin seeds or soy nuts. Chinese noodles can also be a great thing to add and make the healthy stuff easier to eat.

Don’t be afraid of canned veggies: An inexpensive and delicious way to make your salads different is using canned veggies, but only certain ones of course. Canned beets and artichokes make for delicious salad additions because – surprisingly – they taste delicious straight from the can.

Seasoning is a must: A lot of people forget to season their salads and that’s just silly. A little salt and pepper can go a long way in making your salad come together. Also, try adding a little paprika or garlic salt, or even Mrs. Dash or another spice mixture you like, to take your salad to the next level.

Mix your dressings: Why use just one dressing when you can use several? You’ll be surprised at how delicious a salad can be by mixing certain dressings together. Using apple cider vinegar as your base, then adding a raspberry vinaigrette mixed with a drizzle of blue cheese dressing is one awesome example.

Like so many things in life that pull you into a rut, the salad rut can be one of the worst. All you have to remember is that anything goes with a salad. Whatever you love, your favorite fruit or vegetables, use them with your favorite dressing and see what happens. You never know what tasty flavor explosion you might end up creating.

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Staying Fit Without a Gym Sun, 21 Apr 2013 13:54:47 +0000 I’m not a huge fan of the gym, as it is boring for me to do the same exercises over and over again in an enclosed space. The good news is that I’ve found ways to get fit and in shape without ever having to step inside the walls of a gym, and you can too!


Running has always been my “white whale”, as I’m a bit larger than the average runner – standing 6′ 6″ and weighing about 280. However, I love the freedom of running or jogging down the road, and it’s so much easier for me to keep my mind off my running when I have a set goal to reach. I have no choice but to keep running until I reach my destination, as that is where my ride will pick me up to bring me home. If you want to force yourself to keep running, do it on the street and set a goal far away from your home. It will be much easier that way!


I love sports! I have played just about every sport on the planet – save golf and croquet. Hockey is my favorite, but all sports are great for getting a good workout. Basketball involves a lot of jumping, soccer and football are all about running, and every sport will involve a lot of action. If you want to get fit and stay in shape the fun way, sign up for a sports club or join a local team.

Martial Arts

Growing up in Japan, I always wanted to do martial arts. Now, I am finally able to do so, and I’ve loved every moment of it! I started almost a year ago, and I’ve seen amazing progress in terms of my fighting skills and weight loss thanks to the classes. I have shed 25 pounds, advanced three belts, and have never felt better. It’s so much fun to be able to kick and punch, losing weight all the while!

Home Workout DVDs

Many people think that these DVDs are for women, but anyone who thinks that has never tried the P90X or the Insanity workouts. There are many home workout DVDs that will give any man a run for their money, and it’s highly recommended for you to get a workout to do at home using these videos. Whether it’s Yoga, martial arts, or an exercise routine, it’s guaranteed to get you sweating and having fun!

Personal Routine

You don’t need to go to a gym to lift weights or do bodyweight exercises, so why not create your own personal routine? You can incorporate pushups, leg exercises, and a few dumbbell or barbell exercises using your own home weight set. It’s much cheaper and easier, and you’ll still get a great workout!

Active Weekends

My kids love to be active, and they drag me along on all of their hiking, camping, and beach trips. If you want to get in shape, you should try and make your weekends as active as possible. Hit the mountains for a day or two of hiking and camping, visit your nearby lakes or beaches for some swimming and water fun, or explore your city on foot or by bike.

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Detoxing After a Long Day Sun, 21 Apr 2013 12:34:20 +0000 We all have those days that seem to go on and on –the ones that are filled with stress, tons of work, rushing around, and trying to keep a smile on all the while. Those kinds of days are a drain on our system and leave us feeling dead. At the end of them nothing sounds better than falling over into bed and sleeping for a month. Picking yourself up and feeling relaxed afterwards is hard, because feeling dead and being relaxed are not the same thing.

There are a couple of things you can do after one of these long days that can help you feel a whole lot better. One of the easiest ways is to fill yourself up with water. Most people don’t get nearly enough water through the course of the day and simply rehydrating your body can do wonders. And if you want your drink to be even more refreshing, add some lemon juice to it, or even a few slices of cucumber.

Once you’ve rejuvenated your body with some water, you should really consider cooking yourself a healthy, homemade meal. Something with lots of fresh veggies is always a good idea. Try to avoid salts, fatty foods, and sugar. All these things will make you feel heavy and slow you down, and since you are supposed to be detoxing, you definitely don’t want that. Try a salad with a vinaigrette dressing, vegetables roasted in olive oil, a source of lean protein, and (another) glass of water. And if you’re a dessert kind of person, instead of reaching for something like cookies or cake afterwards, have some fruit. It will cleanse your palette and curb any sweets cravings you may have. What we eat effects how we feel so much and if you want to feel relaxed after a long day at work, you don’t want to eat anything that can cause your insides to feel weird in any way.

If after all that you’re still feeling tense and stressed out, try a warm bath. But not just any bath –having a good bath salt is really a must. There are all sorts of them for sale on the market, but you are better off with an all-natural selection, something with natural flowers, essential oils, and/or raw oats which are fantastic for your skin. Once you’ve got your bath prepared, let yourself soak for a good 20 minutes, perhaps with a good book and some candles if you’re so inclined. Let go of the worries from the day and let yourself just be.

And when you finally lay down for a good night’s sleep, bring a warm cup of chamomile tea with you. Chamomile is a great for helping you fall asleep (great for anyone prone to laying awake worrying) and stay asleep. Usually a night of rest on a cup of chamomile is relaxing and deep, exactly what you need to recharge your inner-batteries after a long day.

Keeping our bodies clean and happy is imperative for getting through the tough stuff life can throw at us. Eating well, drinking water, and taking the time to relax and let go of the stress is important for all of us.

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The Secret to Making the Perfect Smoothie Fri, 19 Apr 2013 13:59:10 +0000 Smoothies are without question one of the best food ideas of the last century (maybe they’ve been around for a lot longer; you never know), and boy are they popular now. They’re one of the most compact, versatile, on the go food items, and people love them. 

They are surprisingly easy to make at home. All you need is a blender, nothing fancy, a few inexpensive food items, and almost anyone can make a smoothie.

And you don’t have to pay a ton of money to get one either. Here’s how it’s done.

First – add your liquid

The liquid is considered the base of your smoothie, and it can greatly affect how your smoothie tastes, so choose wisely.

Depending on your diet, you can add quite a number of things as a liquid for your smoothie. You can add water if you have nothing else, but there are lots of other ideas to try out. Milk or almond milk are popular choices, as is coconut milk, coconut water and coffee.

And if you’re a fan of tea, green teas make for an awesome smoothie. Also, fruit juice of any kind is good if you want an extra sweet base.

After you’ve added your liquid to your blender (any blender will do), make sure to add a few ice cubes (2 to 3 max for one smoothie). This will help round it out and make sure your smoothie has just enough moisture.

Two cups of any of the above liquids will be enough for one smoothie, maybe even less. Start with a cup and as you blend your smoothie, you can always add more.

Second – choose your produce

You can add as little or as much fruit or vegetables as you like to your smoothie, and you can really go in any direction your heart desires.

A popular choice is a strawberry and banana smoothie; the perfect combination of a creamy fruit and a watery fruit.

You can use either fresh or frozen produce as well. And if you do use frozen fruit or vegetables, remember you won’t need to use as much liquid/ice.

Three – add a “filler”

In the smoothie world, a filler is known as a thickener; something to make your smoothie more fulfilling. If you had just a pure plum smoothie for example, it would end more up like a fruit slushie without some sort of a filler.

A filler can be anything from yogurt and avocado to oatmeal or even quinoa (both already cooked of course).

A big filler we can’t forget is protein powder. Add a scoop of vanilla or whenever flavor you like, and not only will your smoothie be thicker than it will taste better and give you the benefit of extra protein.

Cocoa powder also works well as a thickener as well.

You could also add peanut butter or Nutella. These will give your smoothie a nice protein-boost.

You could even add sweet potato, considered one of the healthiest vegetables (you can quick-steam a sweet potato in a microwave in under 6 minutes).

Four – blend it up

Make sure your blender is on the “Blend” setting, and blend it up.

Stop every once in awhile to stir it, and get ice cubes or frozen fruit unstuck, which will invariably happen. If seems a bit too thick add a bit of water, and if it’s too thin, add more fruit or more of your filler.

You can also add honey at the end or even maple syrup to make it a bit sweeter.

It may be hard to make a lot of things perfect in life, but making the perfect smoothie isn’t one of them. Just remember to be careful with overdoing it on the liquids; one of the golden rules of making smoothies.

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