Green Smoothies- why?

13 Ways Green Smoothies Help You Feel Great All In Less Than 13 Minutes

What if you could have a drink that would revitalize you, clear your system of unwanted toxins, and take less than 13 minutes to make? Green Smoothies can do just that, and much more.

20131121-082318.jpg

1. All you need is a blender and an open mind.

The great thing about green smoothies is that it doesn’t require much to get started. (You could invest in a smoothie maker for silky-smooth shakes, but that’s totally optional.) My biggest suggestion is to give green smoothies a try before you get a better blender. That way you’ll be convinced of their effectiveness.

2. Green Smoothies are quick to make.

If you’re in a rush you can get a green smoothie ready and blended in less than 13 minutes. Have your ingredients prep’d and ready and that time comes down to less than 5! You can just blend and go while you drink the green smoothie on the run. You could even make a green smoothie ahead of time. Then store half of it in the fridge it will still taste great one day later or take it to work with you in your shaker and enjoy!

3. You get a steady stream of energy. (No crashing!)

You won’t experience the up-and-down spikes that you might from an all fruit smoothie when you make it a green one. That’s because the fibre rich greens slow down the absorption of fruit sugars, providing you with just the right amount of energy and nutrition at a pace that your body really loves.

4. Green smoothies can be enjoyed year round.

When your garden is overflowing with greens, just whip up a couple of batches of green smoothies and enjoy these inexpensive nutritional drinks. You can also benefit from green smoothies in the winter, by using frozen fruits and greens that you might have preserved from the summer. Green smoothies provide you with a lot of options all year round.
Make friends with your local green grocer and buy his bargain selections!

5. Green smoothies are ideal for weight loss.

Whenever you feel a craving coming on, make yourself a green smoothie instead of indulging your craving. (If you’re having a lot of trouble with cravings, book onto our mini- workshops and we’ll eliminate them together.) Green smoothies help cut cravings because they are satisfying and provide your body with tons of nutrition.

20131121-082446.jpg

6. Greens are the most Under-appreciated Superfoods.

We all know green tea is great as an antioxidant. What is green tea made of, if it’s not greens? Skip the middleman and just increase your intake of greens. Green leafy veggies are great because they have tons of cancer fighting properties, immune system boosting vitamins and minerals. Upping green leaf intake has been shown to reduce heart disease and prevent other degenerative diseases. That’s what I call super.

7. Satisfy every taste bud.

If you have a sweet tooth you’ll enjoy making green smoothies with lots of fruit. If you want something a little edgier, you can add some Raw Chocolate powder and make it a nutritiously devious dessert. If you want to replace a meal, you can make savory green smoothies using ingredients like tomatoes, cucumbers, celery, and even spices to make it a satisfying hearty meal. If you like thick smooth soup you can add homemade stock and warm through. Not quite raw – but a fantastic meal with many more veggies than you might have had.


8. You Get to be a Green food chef!

Modern cooks use blenders to make their smoothies if you really get into it you can find fantastic machines – just make sure they’re are easy to clean. That’s an important factor for me in choosing smoothies over juices- what to do with the waste pulp?

9. Get your daily portion of fruit and vegetables.

One green smoothie probably contains more fruits and vegetables than most of us eat in a day. It’s one of the easiest ways of increasing your fruit and veggie intake. Our 5 a day target really isn’t enough. You should aim for 9 or 10 a day- mostly veggies. Plus you don’t need to carry an easily bruised banana around.

10. Chock full of amino acids.

If you’re worried that you’re not getting enough protein, increase your green smoothie intake. The more greens you eat, the more amino acids that you provide your body with. Your body uses these amino acids to produce protein. But remember there no complete vegetable proteins, you will need to add whey or casein protein powders to your smoothies. ( I don’t encourage you to use soy products)

11. Indulge your creativity and experiment.

You can throw almost any fruits or veggies into your blender and it will turn out tasting pretty good. (It helps if you follow some basic guidelines, of course.) Green smoothies give you the flexibility to create your own recipes, but they’re also a great way to use up leftovers.


12. Green smoothies are chimney sweepers for your body.

Green smoothies act as a chimney sweeping brush to flush out any waste. The more green smoothies you drink, the cleaner your bowels will become, and the better your elimination. If you want to feel great, make it easy for your body to take the trash out. Oh, and that helps with releasing weight too!

13. Green smoothies are a great addition to any eating plan.

What I like about green smoothies is that they can act as a “gateway drug” to raw foods. It’s so easy to just add a green smoothie to your current diet. There’s no reason not to give it a try. If after a couple of months you’re feeling great, you might choose to increase your raw food intake a little. That, my friend, is the power of green smoothies.

The Basic Green Smoothie Recipe

20131121-082712.jpg
Feel free to use this basic green smoothie base and experiment. (Remember #11!)

2 Bananas
1 Peach, apple or ripe Pear
5 Strawberries or other Berries
Handful Spinach (increase greens gradually over time, and you’ll find you crave more of them!)
1 cup water

After you make your first green smoothie, you’ll want to learn about trying new recipes and rotating your greens.

What Are YOUR Favorite Green Smoothies Recipes?

I’d love to hear what your favourite green smoothie recipes are! I know there are tons of variations out there, but which one is YOUR favourite?

Eat Clean, Train Smart, Feel Fantastic!

Like the post? Please follow my blog.

Thanks. Jax x

Why I Eat 5 Brazil Nuts Every Day

Brazil Nuts -Why?
Selenium of Course!

Why I Eat 4 or 5 Brazil Nuts Daily

20141022-170414-61454418.jpg

According to results of a study, selenium intake is associated with decreased risk of bladder cancer.
Selenium is a trace mineral that is incorporated into proteins to make selenoproteins, which act as strong antioxidants to help prevent free radical damage to your cells. It is because of its potent antioxidant properties that selenium may benefit:

Cancer
Heart disease
HIV
Cognitive decline
Cataracts and macular degeneration
Cold sores and shingles
Osteoarthritis

How Does Selenium Help Prevent Cancer?

According to the latest research, people with higher selenium intakes had a 39 percent reduced risk of bladder cancer, which is right in line with prior studies that have linked the mineral to lower rates of breast, prostate, lung, colorectal and skin cancer as well.

A 1996 study by Dr. Larry Clark of the University of Arizona also showed just how effective selenium can be in protecting against cancer.

In the study of 1,300 older people, the occurrence of cancer among those who took 200 micrograms of selenium daily for about seven years was reduced by 42 percent compared to those given a placebo.

Cancer deaths for those taking the selenium were cut almost in half, according to the study. In addition, the men who took selenium had 63 percent fewer prostate cancers, 58 percent fewer colorectal cancers, 46 percent fewer lung cancers and overall 37 percent fewer cancers.

Selenium was even found to reduce the risk of lung cancer to a greater degree than stopping smoking.

Some of the scientific explanations for selenium’s anti-cancer effect include:

Increased antioxidant protection and immune system
Regulation of cell proliferation and apoptosis (programmed cell death)
Triggering DNA repair in damaged cells
Suppression of growth of blood vessels supplying nutrients to the cancer
Inhibition of tumor cell invasion
Selenium also plays a role in activating glutathione peroxidase, an enzyme that helps the liver detoxify harmful substances, thereby helping with cancer prevention.

Selenium rich foods :
Brazil nuts (which average about 70-90 micrograms per nut)
Button mushrooms and shitake mushrooms
Eggs
Sunflower seeds
Mustard seeds

Eat Clean Train Smart. Expect Results!

Jax

Why I Eat 7 Walnuts Every Day!

Why I Eat 7 Walnuts Every Day!

20141022-164309-60189183.jpg

One-quarter cup of walnuts, that’s about 1 oz for instance, provides more than 100 percent of the daily recommended value of plant-based omega rich fats, along with high amounts of copper, manganese, molybdenum, and biotin

Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well

Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors

Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods

Walnuts may improve sperm quality, help with weight control, and offer support for brain health and type 2 diabetes

All good arguments to include them in your eating plan too!

They also make a great snack as long as you prepare your daily portions.
Don’t make the mistake of carrying a big bag with you, it’s too easy to mindlessly eat a weeks worth!

Eat Clean, Train Smart, Expect Results.

Jax

Ancient Grains – Why Bother?

Ancient Grains – Why Bother
20141010-074135-27695585.jpg

We eat a lot of wheat—pounds and pounds a year per person, mostly in the form of bread, pasta and pizza. Another favourite grain, of course, is rice. In recent years, many “ancient grains”—sometimes called heritage grains or hyped as super grains— have been rediscovered but remain much less familiar. Some (such as farro) are types of wheat or are related to wheat; others are technically seeds (quinoa) but are often referred to as grains, since they are cooked and eaten like cereal grains. All are worth trying because, by and large, they’re more nutritious than the more common grains, plus they add variety to your diet.

The grains described below are good, sometimes excellent, sources of protein and fibre. They also provide minerals such as calcium, magnesium, potassium, iron and zinc, along with phenols (antioxidants) and other potentially beneficial compounds; some are rich in vitamin E and B vitamins. In contrast to most of the wheat and rice we eat, these grains tend to come in their “whole” form, with their bran, germ and endosperm intact, which makes them more nutritious, just as whole wheat and brown rice are more nutritious than their refined counterparts. For people with celiac disease or gluten sensitivity, another advantage is that several of these grains—including amaranth, quinoa and teff—are gluten free. A downside is their higher cost.

You can prepare these grains as salads or use them in soups and stews (just boil as you would rice). Some, such as amaranth, teff and wheat berries, cook up well as hot cereals. You can also substitute their flours for wheat flour to increase the nutritional value of breads, muffins and other baked goods. An increasing number of packaged foods— breakfast cereals, pastas, breads and pancake mixes—contain these interesting grains, too, though sometimes in small amounts.

20141010-074403-27843311.jpg

Amaranth. – gluten free, protein, calcium.
Native to both Mesoamerica and the Andes and a major food crop of the Aztecs and Incas, respectively, this tiny grain resembles fine couscous and has a nutty, sometimes peppery, flavor. Popped amaranth is a popular street snack in South America. For a grain, it’s relatively rich in calcium—with about 60 milligrams per 4 ounces, cooked. Because amaranth (like quinoa, see below) contains a good balance of essential amino acids and is particularly high in lysine, it is considered more of a “complete” protein than most grains (and plant foods in general).
Amaranth is almost always whole, since the grains are too small to easily refine. Be sure not to overcook it since it will become sticky.

Farro (or emmer wheat).
Also called Pharaoh’s wheat, this chewy, nutty-tasting grain is a relative of modern wheat that originated in Egypt thousands of years ago. It’s said to have been widely consumed by the Roman legions, and in Italy today it’s a common ingredient in soups and is used as a substitute for arborio rice in risotto dishes (called farrotto). Many pasta lovers prefer pasta made from farro to pasta made from durum wheat. Look for “whole farro” on labels; if it’s “pearled,” it’s not a whole grain because the bran has been removed.

Freekeh (or farik).
Common in Middle Eastern and North African cuisine, freekeh refers to a harvesting process rather than an actual grain. The grain, typically wheat, is harvested when it is young, yellow, and soft—at its peak nutrition—and then roasted. Similar in texture to bulgur, it tends to have a smoky, nutty flavor. Though freekeh is being billed as the hottest new ancient grain, it’s still not widely available in stores. You might find it in Middle Eastern or other specialty markets; it’s also sold online.

Quinoa (keen-nyeewah) Gluten free, protein.
Called the “mother of all grains” by the Incas, who considered it sacred, quinoa from the Andes is known for being rich in high-quality protein. There are over 120 varieties, in many different colors. Pale yellow quinoa is most common, though red quinoa contains significantly more phenols and has higher antioxidant activity. Quinoa cooks up fluffy with a nutty flavor. Because the seeds are naturally coated with bitter compounds (saponins, which defend against insects), they must be washed before cooking. Even if the package says the seeds were washed, it’s a good idea to rinse them to remove any remaining bitterness. Kañiwa (kah-nyeewah), quinoa’s smaller and lesser-known red cousin, doesn’t need to be rinsed before cooking because it doesn’t have the bitter compounds.

Teff. Gluten Free. Calcium.
Originating in Ethiopia more than 2,500 years ago, teff (sometimes called taf) remains a staple there, where it’s mostly used to make a spongy sourdough bread. It is one of the smallest grains in the world—so tiny (like poppy seeds) that its bran germ, and endosperm cannot be separated, so it can be consumed only as a whole grain.
According to the Whole Grains Council, there are about 3,000 teff grains in just one gram (1/28th of an ounce). Like amaranth, teff has about 60 milligrams of calcium per four ounces, cooked. Teff is slightly sweet, with white varieties mildest in flavour; darker varieties taste earthier, even chocolate-like.

20141010-074530-27930442.jpg

Wheat berries.
These are the whole kernels of the wheat plant, from which all wheat products, including wheat flour, are made; only the inedible outer husks are removed. Available in red and white varieties, they resemble short-grain brown rice. When boiled, they have a chewy texture and nutty flavor. Since they are the least processed form of wheat, wheat berries can be even richer in nutrients and fibre than whole-wheat flour. That’s because the processing of whole-wheat flour, even if less extreme than for refined wheat flour, can still degrade some of the kernels’ healthful components.

Are They SUPER?
Labeling these grains as “super”—the latest trend—is over stating their place in a healthy diet. I tend not to label any clean food a ‘Super-food’ we all need a wide variety of foods for health. All whole grains are healthful, each in its own way. Besides the ones listed here, there are other healthful options, including barley (a cereal grain that helps lower blood cholesterol), spelt (an ancient wheat species), millet (a food staple in Africa and Asia), buckwheat (not related to wheat), khorasan wheat (Kamut is the registered brand name) and a variety of pigmented rices, such as Thai black rice (which get their dark colours from antioxidants called anthocyanins). If your regular supermarket doesn’t carry them, look for them at health food stores, specialty markets and on the Internet.

There are many recipe ideas for exchanging modern, processed, nutrient sparse grains with these nutrient dense, unprocessed, whole, ancient alternatives.

Eat Clean. Stay Active. Feel Great

Jax.

Breathe Better & Release Your Back

#3 Focus on Breathing – Child’s Pose Drill

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

20140914-184905-67745452.jpg

3 Child’s Pose Breathing- If you’re familiar with yoga at all, then you’ve probably seen this one. The child’s pose is done by sitting back on your heels with your toes plantarflexed (pointed), knees tucked, heels on your butt, and your chest tucked into your knees with your hands along the floor ahead of you. I really like to use this one if someone struggles with getting air into the low back with either the crocodile breath or The other drills i use here. The child pose position allows you to close off your ribs with your knees, and really helps force air into the low back to stretch the spinal muscles in the upper back with each breath. This is a good one if you’re stuck in an extended posture. Getting into some major flexion and controlling a breath will be a challenge, but will be useful in getting your posture back in line.

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
For interest pages, group & Offers

7 Challenges – 7 Days

7 Day Challenge

Are you up for a challenge?
Are you prepared to make a few SMALL changes to get GREAT health results?
Give these 7 simple challenges a go…
Add one in each day – or if YOU want to go for all 7 TODAY!

We’ll check in next week and see how you get on…..

Monday
Walk 20 minutes everyday

20140728-135807-50287689.jpg

Tuesday
Drink 64oz water everyday

20140728-140257-50577394.jpg

Wednesday
Eat 5 servings of veggies everyday

20140728-140427-50667356.jpg

Thursday
Wake up and think about 3 Positive things everyday

20140728-140532-50732908.jpg

Friday
Workout 3 times every week

20140728-140653-50813664.jpg

Saturday
Take 2 cold showers a week

20140728-140427-50667216.jpg

Couldn’t find a picture for this one – so here’s one of my dog Betty – finishing a frozen fruit smoothie! It was a hot day !!

Sunday
Read instead of watching TV or Facebook before bed
at least once a week

Eat Clean. Train Smart. Feel Great!

Jax