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After any intense exercise, most of the energy reserve in the body becomes depleted. Inflammation and free radical production is also accelerated in the body after exercise. (1) So, it is imperative to reload the body with essential nutrients to recover, rejuvenate, and restore the glycogen reserves in the cells. Failure to do so results in illness, injury, burnout, or a combination of three. Therefore, a quick post-workout smoothie meeting the carbohydrate, protein, fat, and energy requirements can prove extremely beneficial for the rapid repair and recovery of the muscles and the body. (2)

Here are a few of our favorite post-workout smoothie recipes:

First you will need to add ice to a blender, then add in any of the ingredients below. Blend, pour, and enjoy! (Pro-tip: throw in your favorite fruits to make it especially delicious!)

          Coconut Recovery Shake

This is one of the most delicious smoothie recipes:

• Coconut water is rich in potassium and magnesium which help in rehydration and quicker recovery from muscle cramps. (3)
• The addition of UCAN helps in normalizing blood glucose and offers long-lasting energy needed for muscle recovery.

          Smoothie with Banana, Beetroot, and Blueberries

• Banana is a rich source of potassium and natural sugar, both of which helps in rapid recovery from muscle cramps along with energy restoration. (4)
• Beetroot has a high quantity of nitric oxide and which helps reduce muscle soreness enabling quicker muscle recovery. (5)
• Blueberries are a good source of vitamins and phytochemicals which reduces exercise-induced muscle damage after high-intensity exercise. (6)

          Peanut Butter Smoothie (7)

• Peanut butter is protein-rich helping to recover muscle fatigue fast and fuels the body for a longer period.
• The addition of recovery boosting components such as milk, banana, and yogurt in the smoothie makes it one of the perfect smoothies’ post-workout.
• Milk and yogurt are rich in fat and protein which promotes speedy muscle growth.

These post-workout smoothies help the strained muscles to recover fast and restores energy and nutrients in the body hence, preparing us for the next workout cycle.

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References:

 1.) Simioni, C., Zauli, G., Martelli, A. M., Vitale, M., Sacchetti, G., Gonelli, A., & Neri, L. M. (2018). Oxidative stress: Role of physical exercise and antioxidant nutraceuticals in adulthood and aging. Oncotarget, 9(24), 17181–17198. https://doi.org/10.18632/oncotarget.24729

2.) Degen, T. (2017, August 23). Maximize recovery with post-workout nutrition. Personal Training Kingston. https://www.personaltrainingkingston.ca/maximize-recovery-with-post-workout-nutrition/

3.) 5 best post-workout recovery drinks you must have. Doctor.Ndtv.Com. Retrieved from https://doctor.ndtv.com/living-healthy/post-workout-recovery-5-best-drinks-1874715

4.) Nieman, D. C., Gillitt, N. D., Henson, D. A., Sha, W., Shanely, R. A., Knab, A. M., Cialdella-Kam, L., & Jin, F. (2012). Bananas as an energy source during exercise: A metabolomics approach. PLoS ONE, 7(5). https://doi.org/10.1371/journal.pone.0037479

5.) Clifford, T., Berntzen, B., Davison, G. W., West, D. J., Howatson, G., & Stevenson, E. J. (2016). Effects of beetroot juice on recovery of muscle function and performance between bouts of repeated sprint exercise. Nutrients, 8(8). https://doi.org/10.3390/nu8080506

6.) McLeay, Y., Barnes, M. J., Mundel, T., Hurst, S. M., Hurst, R. D., & Stannard, S. R. (2012). Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. Journal of the International Society of Sports Nutrition, 9, 19. https://doi.org/10.1186/1550-2783-9-19

7.) Weight loss: Why peanut butter smoothie is the ideal post-workout recovery drink. Retrieved from NDTV Food. from https://food.ndtv.com/food-drinks/weight-loss-why-peanut-butter-smoothie-is-ideal-post-workout-recovery-drink-2030945

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Small Meals Throughout The Day

There are clear benefits of eating small meals frequently rather than eating two or three large meals per day. It’s even more beneficial than skipping meals. Studies show that eating six or more small meals throughout the day can lower your chances of getting cardiovascular diseases and obesity. One study shows that people who eat small frequent meals have low levels of LDL cholesterol in their blood. This all depends on the effect of insulin. Insulin is the hormone responsible for cholesterol synthesis in our body. It controls the main regulatory pathway of cholesterol production which is activating HMGCoA reductase enzyme. Because of the higher meal frequency, the insulin production became less. Therefore cholesterol biosynthesis reduces.

Another effect is reduced insulin promotes cholesterol removal or reverse cholesterol transport from the body. This is very important in the postprandial period after eating a fatty meal. Practicing eating small frequent meals promotes weight reduction and a low BMI at the same time, which increases muscle building. Fasting or skipping meals is harmful to the body because it can promote inflammatory mechanisms in the body which is the main factor for most of the non communicable diseases like diabetes, obesity, and cardiovascular events.

Skipping meals can also negatively affect the gut microbiome, which can ultimately cause intestinal problems. Compared to that, frequent small meals are healthy to the gut microbiome’s growth and function. But it would be better to have a proper understanding about your macro nutrient intake unless you may get nutritional deficiencies. Therefore you need to plan your meals properly.

3 Quick and Healthy Snack Recipes

          1.) Roasted Chickpeas

Never say no to this classic and tasty snack! It is easy to cook and much healthier to eat. You only need a pre heated can of dry chickpeas, chili powder, sea salt, and maple syrup (optional). Baking makes it crunchy and more tasty!

          2.) Avocado Toast

Avocado can be considered the world’s best health snack. It’s more valuable when it’s placed on a slice of whole grain bread. This snack has a great nutritional value compared to most others.

          3.) Homemade Granola Bars

Granola bars made from oats, walnuts, natural honey and almond butter are packed full of nutrients. They are healthy and easy to make, and one of the best snacks you can use in frequent small meals.

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References:

1.) Antonio Paoli,Grant Tinsley, Antonino Bianco, and Tatiana Moro. (2019).The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting. ( https://dx.doi.org/10.3390%2Fnu11040719 )

2.) Oneingredientchef.com. Andrew Olson. (2020). 21 Healthy snack recipes. (https://www.oneingredientchef.com/healthy-snack-ideas/)

3.) Kaylaitsines.com(2016). Homemade granola bar recipe. (https://www.kaylaitsines.com/blogs/recipes/102205638-homemade-granola-bar-recipe)

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Smoothies are quickly becoming the go-to alternative for getting loads of helpful nutrients into the body. And it’s not surprising that when it comes to detoxification and weight loss, smoothies come up as a top dietary choice, being very tasty and delicious, as well as easy to make!

Feeling like you’ve been binging on food a little too much lately? What you most likely need is to try these three delicious and healthy detox recipes below to help get you back in shape!

But first…

What Are Detox Smoothies?

Detox smoothies are very effective combinations of nutrient rich fruits and vegetables (and sometimes nuts and herbs) that are blended together to form a smooth, creamy paste. They are aimed at boosting your body’s natural detoxification functions, and as a result, are excellent for weight loss.

The best form of detoxification is still eating a healthy wholesome balanced diet, maintaining adequate hydration, and avoiding processed and artificial flavoured foods as much as possible. This is exactly what these detox smoothies help you to do!

So what do you need to get started?…

Detox Smoothie Recipes

For a basic detox smoothie, you would need the following:

Vegetables – like spinach, kale, broccoli, chard, and really any ones you prefer.

Fruits – such as citrus fruits, apples, pineapples, bananas, Berries, etc

A base – could be plain filtered water, coconut water, orange juice, or even milk (hemp, almond, etc)

Ice – you might need this if you don’t have frozen fruits.

Other ingredients for a detox smoothie recipe may include: ginger, cilantro, yogurt, celery, fennel, dandelion greens, watermelon, avocado, almonds, green tea, beets, etc.

To make them, clean the ingredients, place them in a blender, blend them on high speed until a desirable consistency, pour into your favorite cup, and that’s it!

Below are three Detox Smoothie Recipes you should definitely give a try!

1. Pineapple Banana Detox Smoothie

This super yummy, nutrient packed delight can be made in just under 5 minutes and is a perfect way to start your day.

Ingredients

• 1 Cup filtered water or orange juice.
• 1 Cup frozen pineapple
• 1 frozen banana
• 1 medium green apple (with skin)
• 1 cup baby spinach
• 1/2 inch fresh, peeled or minced ginger

2. Apple Berry Detox Smoothie

This recipe is a wonderful way to get your metabolism up and kicking! Apples taste great with Berries and it’s even better in a smoothie. With this recipe, you’ve covered almost 50% of your daily dietary fibre needs.

Ingredients

• 1 cup blue berries (fresh or frozen)
• 1 pink or green apple, cored
• 2 cups baby spinach or any leafy green
• 10 medium strawberries (frozen or fresh)
• 1 Cup water or coconut water if preferred

3. Apple Avocado Detox Smoothie

Not afraid of a full green detox smoothie? Then you should totally try out this energising, fibre-rich Apple Avocado Detox Smoothie. It’s no longer news that Avocado is a superfood, so why not just throw in an apple a day and finally “keep the doctor away?”

Ingredients

• 1 medium avocado peeled and pitted
• 2 medium apples
• 4 cups baby spinach
• 1 medium frozen banana
• 1 cup plain unsweetened almond milk
• 1/4-inch fresh ginger
• Few ice cubes
• Sprinkling, chia seeds (optional)

What Are The Health Benefits Of These Detox Smoothies?

These smoothie recipes are not only great for detoxification and weight loss, but also taste fabulous as well.

Bananas are loaded with potassium which aids in lowering the blood pressure, as well as reducing the risk of heart disease. Bananas also reduce your risk of developing kidney disease.

Pineapples are rich in bromelaine, a protein digesting enzyme which helps to boost digestion, and may, also reduce inflammation and enhance immunity.

Apples are rich in fibre which is excellent for weight loss as they increase your satiety levels. The high pectin content also aids the growth of natural flora in your gut.

Spinach having a more or less neutral flavour is a big plus for smoothies! But it doesn’t end there. Rich in antioxidants, this low calorie, leafy green reduces cancer risk, promotes eye health, and boosts immunity.

Ginger is known for its numerous health benefits including fighting inflammation, lowering blood sugar, aiding digestion, etc.

Berries are low calorie fruits rich in vitamin C, phytonutrients, and fibre. They’re great for their anti-inflammatory effects, boosting digestion, and detoxification.

Avocadoes are considered superfoods thanks to their high nutrient density. Rich in vitamins  B, C, E, & K, folate, potassium, minerals, as well as healthy fats and fibre, they’re very beneficial in fighting inflammation and disease, boosting immunity, and promoting heart and overall health.

Takeaway

Remember that when it comes to detox smoothie recipes, there are no hard and fast rules. Feel free to change up any ingredients you don’t like with the ones you do. The goal is to find a combination that you can be consistent with for the best results.

With these detox smoothies, especially when combined with a smoothie diet, you can lose weight faster, sleep better, enjoy clearer and radiant skin, more energy, and even a prolonged and healthier life! What’s not to love?

References:

1.) https://www.sciencedirect.com/science/article/abs/pii/S0308814602001863

2.) https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2019/2

3.) https://www.medicalnewstoday.com/articles/276903

4.) https://www.ncbi.nlm.nih.gov/pubmed/27187333

5.) https://www.ncbi.nlm.nih.gov/pubmed/18439712

6.) https://www.ncbi.nlm.nih.gov/pubmed/26016654

7.) https://www.medicalnewstoday.com/articles/270609

8.) https://www.ncbi.nlm.nih.gov/books/NBK92775/

9.) https://www.hopkinsmedicine.org/health/wellness-and-prevention/berry-good-for-your-heart?amp=true

10.) https://www.researchgate.net/publication/276957450_Potential_Health_Benefits_of_Berries

11.) https://www.medicalnewstoday.com/articles/270406