Are Smoothies Good for you?

 

With all the chaos and uncertainty in the world today, it’s never been more important to maintain good health and a robust immune system. Nutrition is the key to staying healthy. It’s essential for keeping your body strong and fighting infection and disease.

By chewing your food, you could be missing over half of the vitamins and mineral content as your body can’t break it down in time, but by blitzing and drinking it in a smoothie, your body absorbs up to 90% of the vitamins and minerals each time. Are smoothies good for you? We believe it’s one of the best ways to boost our immune systems; here’s why. 

Why Nutrition is Important.

 

Along with regular physical activity, good quality sleep and mental health practices, your diet is one of the most important aspects of keeping yourself healthy.

The food we eat is an essential part of maintaining the body’s systems; today’s most critical systems are the immune system, including the digestive system, lymphatic system, brain, and even your skin and hair.

Luckily, there are foods you can eat that will help promote long-term health across your lifespan. You have probably heard the term superfood; a superfood is basically any food source that grows naturally and has not been over-processed with additives and preservatives: fruits and vegetables, sweet potatoes, fermented veg like kimchi, kombucha, to name a few.

Why Smoothies

 

Here at ClearPureHealth, I often get asked, are smoothies good for you? In my opinion, they are one of the best ways to get high-quality nutrition to fuel your mind, body and soul. 

With a bit of research, you can identify if you are lacking in any vitamins or minerals. You can then tailor your smoothie to focus on optimising that shortfall. If you’re tired, look for fruits and veg that give you a sustained burst of energy, looking to focus on digestion and build the best smoothie you can to help with digestion. The possibilities are limitless, and what’s more, they taste great; it’s a win-win. 

The Importance of Health

 

Staying healthy is vital to keep your body functioning as it should. Good overall health provides a positive effect on every aspect of your life, including:

• Improving mental health
• Reduces stress 
• Better quality of sleep
• Lowers risk of lifestyle-related disease
• Aids longevity 
• Delays and minimises age-related health problems

On the flip side, not looking after yourself or maintaining your health can lead to a whole host of negative consequences, from reduced self-esteem, premature ageing, poor quality of life, depression, to name a few. This can allow diseases to develop and illness to arise physically and mentally when the body’s immune system is weakened.

What You Eat can Improve Your Health. 

 

In addition to regular physical activity, adequate, quality sleep and mental wellbeing, what you eat is essential for maintaining and improving your health. 

Macro & micronutrients and other beneficial food compounds – are what helps you achieve good health. It also boosts vital body systems like the immune, brain, and digestive systems.  

Macronutrients are the large volume of nutrients our body needs every day like, Protein, Carbohydrates and Fat.

Micronutrients are the vitamins, minerals and trace elements our body require in smaller volumes to nourish the body

Some of the key food groups, it would be a good idea if you prioritised into meals and snacks are: 

• Fruits
• Vegetables
• Proteins 
• Healthy Fats
• Complex Carbohydrates

A great way to pack all of these food categories for the most benefit is a smoothie. Think of it like a fruit cocktail packed with all the nutrition you need to fuel your body, keeping you full, posting your defences and helping you lose weight all at the same time.

How Smoothies Can Improve Your Health 

 

Smoothies are a great way to power-pack your meals with beneficial nutrients; this will improve your overall health and supercharge your immune system.

It is also important to remember that improving your health is based on the ingredients you put in it. Depending on the result you want, you need to pick your ingredients strategically.

There are several benefits you can look for when building you’re smoothie. Here are some outcomes and the ingredients to add to your smoothie that can help you achieve them:

Fortify the Immune System

 

The immune system is involved in defending your body against disease and illness caused by invading pathogens. 

This system is exceptionally intricate, involving several of your body systems to function correctly, including the lymph, cardiovascular, digestive, and even tissue systems. 

To create a smoothie that prioritises fortifying your immune system, choose ingredients high in vitamin C and beneficial phytochemicals. Like:

• Citrus fruits (like oranges and grapefruit) 
• Honey
• Ayurvedic spices (like ginger, turmeric, and cinnamon)

Support the Digestive System

 

What you eat has a lot to do with how your digestive system functions. Specifically, how the microbiome functions. 

The gut microbiome is an ecosystem of trillions of beneficial microorganisms that live inside the intestines. They play an essential part in digestion but also aid in immune and brain health. 

Ingredients to add to your smoothie to support your digestive system and microbiome should contain probiotics and fibre, including:

• Yoghurt (dairy or non-dairy)
• Kefir 
• Berries (like kiwi or raspberries)
• Flaxseed 

Boost Brain Health

 

The brain is the control centre of your entire body and controls all other system and how they function. 

Eating to boost brain health can also promote better mental health, mood, and memory. Because fat makes up most of the brain, consuming plenty of healthy fats in your smoothie is essential. 

Ingredients to add to your smoothie that contains ample omega 3, 6, and 9 fatty acids are:

• Avocadoes
• Chia seed
• Dark chocolate
• Supplements

Promote Healthy Skin

Healthy skin not only looks pretty, but it keeps your body protected from illness as well. 

Your skin is an essential immune system organ as the “first line of defence.” Without healthy skin, you are unable to block illness-causing pathogens from entering the body.

Ingredients for healthy skin and hair should contain healthy fatty acids, antioxidants, and zinc, including:

• Green tea

  

• Seeds (like sunflower or pumpkin seeds) 
• Sweet potatoes
• SuperGreen Blend

Stimulate Muscle Development

When you are looking to gain lean muscle, your smoothie should prioritise complete proteins for muscle-building. Having strong muscles is connected to increased stamina, improved blood sugar levels, and reduced joint pain with age.

You may also want to focus on including complex carbohydrates and healthy fats for sustained energy during workouts.

High-protein ingredients you can add to your smoothie for muscle development are:

• Soy
• Nut butter (like almond or cashew)
• Protein powder

Encourage Weight Management 

If you are looking to maintain or lose weight, a smoothie low in calories and high in nutrients should be a priority for you. 

Maintaining a healthy weight can provide many benefits to your overall health and lower your risk of developing lifelong diseases. It can also improve your mood and confidence.

Low-calorie, high-nutrient ingredients to add to your smoothie include:

• Leafy greens (like spinach and kale)
• Beets
• Apple cider vinegar

Ingredients to Avoid in Your Smoothie 

While various ingredients can benefit your smoothie, some components can give the opposite effect. Think of a smoothie as a chance to overload your body with as many vitamins and minerals as you can cram into one portion. Loading your smoothie with hight sugar/ honey syrup or ice cream will cancel out most of the health benefits of all the goodness you’ve packed in. 

Foods to avoid typically contain high amounts of unhealthy fats and added sugars and sodium. These ingredients can wreak havoc on your health, leading to weight gain and possible development of diseases. 

When building your smoothie, remember to avoid these common ingredients: 

• Refined sugar (table sugar)
• Fruit juice
• Canned fruit in syrup
• Flavoured yoghurt
• Ice cream or sorbet

11 Ingredients that can Boost Your Healthy Smoothie 

The best ingredients to include in your daily smoothie will contain total amounts of immune-boosting nutrients, including macronutrients, vitamins, minerals, antioxidants, and beneficial plant compounds. 

Papaya

Papaya is a delicious tropical fruit loaded with vitamin C, which is also an antioxidant. 

As an antioxidant, vitamin C works to support the immune system by fending away harmful free radicals in the body. These toxic particles can cause damage to all of your body systems. 

Additionally, this fruit contains ample potassium, magnesium, and folate.

When adding to your smoothies, papaya can be added fresh or in frozen pieces. 

Kiwi

The tropical berry kiwi is a tiny but mighty fruit full of beneficial micronutrients. These include folate, potassium, vitamin K, and vitamin C. 

Kiwi also contains plenty of fibre, which is found in the seeds and completely edible peel. Fibre is excellent for keeping you fuller, longer. 

Spinach

Spinach has been a popular addition to healthy smoothies lately, and for a good reason. 

This dark leafy great not only blends amazingly well with any fruit flavour but also contains a variety of nutrients, including vitamins C and A. 

And luckily, consuming raw spinach in a smoothie is one of the best ways to reap all the benefits it has to offer. 

Try adding a scoop of Super Green Blend to your smoothie to get an extra boost of greens.

Almond Butter

Not only does almond butter add a rich creaminess to your smoothie, but it also provides vitamin and healthy fats with immune-boosting properties.

Combining the antioxidant vitamin E and omega fatty acids reduces inflammation in the body, allowing the immune system to function more efficiently. 

Make sure to look for almond butter options with minimal added sugars and sodium for your smoothie.

Yoghurt

Yoghurt is a probiotic containing live and active cultures of beneficial bacteria that live in your gut. 

These bacteria play roles in many body functions, including the immune system. From stimulating immune reactions to invading pathogens to assisting in immune cell construction, gut bacteria are involved. 

If you cannot consume dairy, consider alternatives made of coconut, soy, or oat milk.

Chia Seed

Chia is one of the healthiest foods on the planet. Containing few calories with high amounts of fibre, protein, omega-3 fats, and ample calcium, magnesium, and phosphorus. 

It is both filling and immune-boosting, providing antioxidant effects and aids in keeping the beneficial gut bacteria healthy. 

Add sprouted chia to your morning smoothie. This form is more comfortable for your body to digest, help your reap all the benefits chia has to offer. 

Avocado

Avocado is a literal goldmine for healthy fats and the exact ingredient you are missing in your smoothie. 

This unique fruit not only contains 15 grams of omega-9 fatty acids per serving, which is known to reduce inflammation but a plethora of other immune-supporting nutrients, including fibre, potassium, iron, zinc, vitamins K, C, E, and several B vitamins. 

Beets

Beets blend surprisingly well into a fruity smoothie and provide a gorgeous colour form with its signature red juices.

This red colour is also the source of the beneficial phytonutrient anthocyanin. This phytonutrient is a bioactive plant compound that acts as an antioxidant, stimulates immune enzymes, and aids immune cell production. 

Honey

Honey has been used as a natural remedy for illness and immune support for thousands of years. 

Containing lots of natural sugars and organic acids and flavonoids, natural phenolic compounds, honey is a powerful antioxidant. It also improves wound healing and has a connection to easing allergy symptoms. 

Be careful when adding honey to your smoothie for a subtle sweetness that provides immune benefits; you don’t want to overlap the sugar content. 

Ginger

Ginger is an excellent spice for illness recovery and prevention. 

This root contains the unique and potent compound called gingerol, which provides its anti-inflammatory effects. Gingerol can both ease the pain of a sore throat as well as increase immune system function.

You can add ginger to your smoothie in any form you wish – fresh, powder, extract, Supplement – they all provide the same benefit!

Turmeric 

Turmeric is a spice that will provide your smoothie with a gorgeous yellow-orange colour while providing the healthy boost you’re looking for. 

The main active compound in turmeric, known as curcumin, is one of the most recognised natural immune boosters. It provides potent antioxidant and body-repair properties after stress and injury. 

Cinnamon

Another ancient remedy, cinnamon, can add a spicy “kick” to your smoothie while amplifying the benefits to your health. 

This spice that is ground from the dried bark of the Cinnamomum tree is high in the compound cinnamaldehyde. When used in the form of an oil, cinnamaldehyde is known to provide antibacterial and antifungal properties, assisting the body in fighting pathogenic infections.

Although there are many varieties of cinnamon available to choose from, try to find Ceylon cinnamon. Also known as “true cinnamon,” Ceylon is more effective at providing benefits to your body.

 

Max out the nutrition with supplements

 

Packing your smoothies with nutrient-dense fruits, vegetables, seeds, and other foods is a no brainer, but if you want to take things to the next level, try adding supplements like SupperGreenBlend. By adding supplements, you can tailor what you what the health benefits to be if you are trying to boost digestive health and, in turn, immune health, try digestive enzymes or a couple of Omega fish oil capsules. 

Almost every smoothie I make contains at least one scoop of Super Green Blend as this Blend is loaded with nutrient-dense leafy green superfoods; I also like to drop a couple of digestive enzymes to help my gut. Science shows that up to 80/90% of Immune health directly links to gut health; it just makes sense to top up the benefits whenever you can. Probiotics are another great addition to the line up of additional superfoods and supplements.

Boost Your Health with a Powerful Smoothie conclusion

Are smoothies good for you? Definitely!! 

What we put into our body makes a difference; like a high-performance sports car, you want to look after your engine by fueling it with the best fuel possible. The same is true for our bodies; optimum nutrition produces better health benefits from feeling and looking better to mental clarity and performance. 

Packing all the macronutrients, micronutrients we need can be challenging with our modern western diet, so it’s essential to ensure we meet the requirements by adding a smoothie or two into our daily routine. 

A healthy lifestyle with regular exercise, wellbeing practices, adequate sleep and good nutrition is the best way to go in this modern world full of disease and health challenges. Incorporating smoothies into your routine is one sure-fire way to boost your immunity and overall health.

ClearPureHealth.com

Be Your Best

Essential Steps for Men’s Balanced Nutrition

The key to balanced nutrition in men is quite simple. It’s what we all should follow. Eat at least three square meals a day, don’t skip breakfast, and eat food from every food group at every meal. Here are some essential steps towards making sure men’s nutrition is balanced, providing the right nutrients for your needs.

Carbohydrates

Yes, carbohydrates are necessary for men’s health. This is the primary source of energy for the body. You need to have simple carbohydrates (sugar) and complex carbohydrates (starches). You should get 60% of your calories from carbohydrates. Generally speaking, the average man should consume 2,200 calories a day, meaning that 1320 of your calories should come from carbohydrates. Aim for more of the complex carbohydrates from things like fruits and vegetables, beans, whole grains, and dairy products. An excellent way to start your day is with a bowl of oatmeal with low-fat milk and some fruit preserves and peanut butter.

Fats

This is essential to have for survival. Fat is needed to help absorb essential vitamins like Vitamin A, D, E, and K. You should have 15-20% of your daily calories come from fat. Aim to get unsaturated fat in your diet as you’ll need the energy. Try to avoid fats from butter, margarine, oil, and Crisco. Eat lean meats and fish like tilapia and tuna steaks. These contain healthy fatty acids of omega-3 and omega-6. 

Be wary of low-fat options because the fat content is substituted with refined sugar. Portion control is essential, too. A good lunch option is tuna, chicken or turkey breast on whole-grain bread with Gouda cheese, greens, and honey mustard.

Protein

Protein builds and repairs tissue. It’s, of course, great for muscles, but also skin, hair, and nails. The average man needs about 86 grams of protein a day. So if you eat a 16-ounce steak, then you should go easy on the protein for the rest of the week as the steak has 207 grams of protein. Shoot for 15-20% of your daily calories to be from protein. If you have a smoothie with milk, banana, strawberry, mango, yoghurt, and peanut butter post-workout, that’s a good source of protein to help repair your muscles. 

Meat and potatoes are great, but your protein is best coming from lean meats and fish on a regular basis. The occasional 16-ounce steak is okay, but don’t aim to get an entire month’s worth of protein in one day. Too much of a good thing is never good. So a great balanced dinner option might be a salad sprinkled with almonds or pecans, shrimp, cheese, and black beans. This will be a good source of protein while also being sure to hit those food groups in a balanced way.

Skip the fad diets; they aren’t going to provide you with the balance and healthy nutrition you need. Eating in moderation while following the food pyramid will be the key to balanced health and nutrition. You will have to adjust things based on how active you are and whether you are trying to lose or gain weight, but including carbs, fats, and protein in your diet are going to be essential no matter what your weight goals are.

Nutrients Men Need for Optimal Health

 

Eating right is vital for optimal health. And since men have different health concerns than women, there are certain foods they’ll want to consider making a part of their diet to maintain their own personal optimal health. Foods that will help prevent erectile dysfunction, slow muscle recovery after exercise, depression, cognitive impairment, and infertility -just to name a few. So here are five foods that contain nutrients to help maintain optimal male health.

Five Foods for Optimal Health in Men

 

1. Oysters – There is more zinc in oysters than any other food. Zinc is essential to male health because it promotes a healthy prostate. Low levels of zinc can lead to fertility issues and prostate disease. The human body doesn’t store zinc naturally, so it’s essential to get enough of it per day. The recommended daily allowance of zinc in men is 11 mg. A 3-ounce serving of oysters contains 74 mg of zinc.

2. Salmon – A contributing factor of erectile dysfunction is believed to be lack of vitamin D. A 3-ounce serving of salmon can contain 112 per cent of the daily recommended allowance of vitamin D.

3. Walnuts – Walnuts are an excellent source of omega-3 fatty acids, antioxidants, and phytochemicals. Beneficial for brain health and will help ward off depression. Just 1 cup of walnuts provides 2.7 grams of omega-3 fatty acids, which is just over the daily recommended intake.

4. Chocolate Milk – Drink this as a post-workout recovery. It’s a cheaper version than sports drinks. It provides the fluids and sodium needed to aid in post-workout recovery. Drink a glass of low-fat chocolate milk immediately after working out, but then another glass two hours later.

5. Fruits and Vegetables – Fruits and vegetables are excellent for the heart, but they also help fight off fatigue. Men require more fruits and vegetables than women do, probably much to their chagrin. The meat and potato man better get used to adding more salads to his diet. The U.S. Department of Agriculture recommends that men eat two cups of fruit and two-and-a-half to three cups of vegetables a day. A good rule of thumb is half of your plate should be filled with fruits and vegetables while the other half is filled with healthy proteins like beans and nuts, moderate amounts of poultry and fish, and the occasional red meat, as well as whole grains. 

Don’t overthink it

 

Don’t overthink what you eat. You don’t need to count calories and measure portion sizes; have balanced nutrition. Make sure your plate is full of colourful fresh ingredients; half your plate should be bright and leafy green veg. The second half should comprise of protein and complex carbs. Avoid processed foods as much as you can. A great way to get all your nutrition needs from vegetables is from green powder. Check it out here.

You don’t have to eliminate things from your diet. Just make small changes and add a salad a day to a meal as a starting point to getting on the track to eating healthier and optimising your health. The ultimate goal is to feel better, have more energy, and to reduce your chances of chronic illnesses. But you have to be realistic with yourself about how to achieve this goal, and often eliminating all of the things you love is not the way you’ll achieve this. More detail nutrition planning