The Body's Kryptonite: Trans Fat 101

What is Transaturated Fats?

Transaturated  fat increases the bad cholesterol in the body. We usually get it from the unhealthy food we eat. Unfortunately, 80 percent of what we eat is unhealthy. We love processed, deep fried, packaged and frozen foods and we cannot help but to dig in every time.  

Trans fat are man- made fats created from Hydrogenation process. Hydrogenating vegetable-based oils is generally less expensive than using saturated animal fats, and partial hydrogenation gives processed foods a longer shelf life.

Foods with Transaturated Fats

• Pastries and cakes
• French fries (unless fried in lard / dripping)
• Doughnuts
• Cookies / biscuits
• Chocolate
• Margarine
• Shortening
• Fried chicken
• Crackers
• Potato chips
• Hamburgers
• Toppings and Dips

Risk of too much Trans Fat

·         Heart disease

·         Cancer

·         Obesity

How to avoid/reduce Trans Fat

·         Read the label and the ingredients- Reading nutritional facts on your processed food labels will help you identify what contains Trans Fat. Also, not all 0% trans fat is safe, check the ingredients for shortenings or hydrogenated virgin oil.

·         Avoid restaurants and fast foods- Where else can you find a chock-full of trans fat rich foods. Fast foods are irresistible and extremely addictive but try to make it healthier one meal at a time.

·        Use extra virgin olive oil- Studies shows that people in the Mediterranean are healthier than most of the people around the world. They also have the lowest rate of heart disease for the past 10 years. This is because they eat healthy and extra virgin olive oil (helps lower bad cholesterol) is like salt in their day to day meal.

·         Eat natural/ organic foods- It all boils down to the GREENS! We ignore so much of nature’s gift not knowing that at the end of the day, these miracle foods will always save the day. Try making smoothies out of your vegetables, this way you can learn how to love your vegetables and fruits out from your plate and into your glass.

·         Eat in moderation especially fried foods- Trans fat is no doubt dangerous, kills slowly but surely but then you cannot dare to kill the habit abruptly as well. So take it a day at a time. Learn to choose what you eat and try to follow the abovementioned to start the cleaning process.

    

Healthily Yours,

Smoothie Junkie

The images are not mine unless otherwise stated (Courtesy of Google Images)

Who needs EXERCISE?

I am always the lazy daisy type of person when it comes to physical activity. Working out and hitting the gym is not my thing at all, I find it very exhausting, boring and not very helpful at all because right after burning all the calories it makes me very hungry that I can eat half a pie of pizza or a plateful of pasta not to mention the ice cold soda plus cake for dessert. How about that?!?!

Don’t get me wrong, I really love the idea of being a fit and healthy. Actually I am into my green smoothie diet for quite some time now because I really want to live healthy but I envy those people who give time to exercise and made it their daily routine. My mind is not closed for a lifestyle change, I always wanted to be addicted to sports, exercise and healthy living the only thing that is getting on my way is my endless excuses to not start hitting the gym but hitting the sack instead.

 So, I set a goal for myself (finally!) and a few inspirations to get me going along the way, something that will motivate me and to not give up the (self) challenge I imposed. Well, here are a few that I want to accomplish.

1.       A healthy Heart

2.       A gorgeous body to die for

3.       Youthful glow

4.       Increase in Self esteem

5.       A happier you

6.       Increase in mental focus

7.       Increase in energy, strength and stamina

8.       A longer healthy life

I love number two the most! I cannot wait to see myself lose those pounds and gain those abs. Exercise plus my green smoothie diet is a perfect combination to a healthy lifestyle. All I need to do is to START.  The beginning of everything is always the hardest part but once you get used to it, you will savor all the benefits and the glory of your hard work.

This time, I cannot wait to kick off and set my mind into burning those calories and gaining a lifetime of healthy pleasurable benefits.

Here’s one energizing brew of smoothies before you start kicking off those unwanted calories:

APRICOT BLUEBERRY AMBROSIA (Serves 2)

2 Bananas

1 2 cups apricots
1 Orange peeled and seeded
1 cup blueberries
Juice of ½ lemon
2 cups of water

Process all ingredients in the OMNI Blender using the 60 second cycle, or until the greens are completely broken down.

If necessary, adjust sweetness by adding raw agave nectar or honey and blending again briefly.

From Chef Carmella Soleil’s (The Sunny Raw Kitchen) healthy smoothie recipe from the Deliciously Raw Book

Healthily Yours,


Smoothie Junkie





Images are not mine unless otherwise stated (courtesy of Google Images)

Facing FAQs (Green Smoothies stripped)

What is a smoothie?

Smoothies- a blended, chilled beverage made from fresh fruits or artificial flavourings.      They are milkshake-like in taste and texture and can also contain milk, chocolate and whatever is pleasing to the taste buds. It is a very classic refreshment as well. Milk from the cow, however, is for cows. Unless you looked in the mirror lately and you saw a cow, a substitute milk from almonds or cashews is very likely better for human consumption.

What is a green smoothie?

A GREEN smoothie is from all-natural blended whole ingredients such as fruits and vegetables. Raw green smoothies are healthy and flooded with nutrients the body needs. Vegans use RAW organic ingredients and non-dairy products. But for starters it is not a must since organic ingredients are a little bit pricey.

How do I prepare a smoothie?

Piece of cake [smoothie]! All you need is your favourite fruits and vegetables, a base, ice and/or water and a high performance blender. Best is a 3 horsepower Blender. Rule of thumb: Make your smoothies as simple as possible, lesser ingredients promote better digestion.

Can I mix fruits and vegetables at the same time?

You can mix anything your heart desires. Some fruits and vegetables go together better than others. Fruits like apple, oranges, grapes, and vegetables like carrot and spinach complement each other. Some fruits can be too sweet; vegetables can sometimes be too bitter or bland. Some vegetables like cabbage can turn spicy in the blending process with a high power blender. Mixing them carefully together, considering the compatibility, makes perfect smoothies. Following recipes from Chef’s like Carmella Soleil can help you learn and also avoid vegetable and fruit clashes.

How often should I have a green smoothie?

1 liter per day is the ideal ratio. You can start with 16 oz twice daily, which makes 1 liter. You can never go wrong with your smoothies drink till you drop [and you won’t]! At least you are drinking healthy, right?

How can I make it sweet without adding artificial sweeteners?

Use ripe fruits. A fruit is sweetest when it is ripe (not over ripe please). I recommend ripe bananas, mangoes, figs, plums, berries, agave nectar or honey.

Can I store my smoothies for days before I consume it?

Fresh is still the best!  Right after you blend it drink it. But yes you can store it inside your freezer or refrigerator in an air-tight jar or any container. The taste and the nutrient level will likely change some what. You need to keep the smoothie in an air-tight container to reduce oxidation as much as possible. If you ever have seen a green smoothie that was brown, you know what we mean with oxidation.

Can GREEN smoothies help me with my unhealthy food cravings?

Yes but not right away. It takes time for your palate to get used to it. But once it did, you will be surprised to crave for more healthy foods instead. You will likely be able to notice a difference in energy levels. Green smoothies increase your energy levels and and when you go back to your hamburger habit, your energy will slow down.

My friend lost weight eating just vegetables but I hate eating green leafs, do you think smoothies can make me love vegetables?

Vegetables are not everyone’s choice of food but in order to be fit and healthy you need to add some greens to your diet. Smoothies’ is a health conscious man’s best friend. It is considered as nature’s way of making people (not only) love vegetables but also addicted to it. So, yes! You will love your veggies in the glass.

How long will it take for me to make a smoothies?

It depends on your blender and what you drop into it. It should take 1-2 minutes maximum for a high performance blender to do the job with fruits and vegetables.  It can take longer if you blend nuts, seeds and other solid foods with your smoothie ingredients. So if you do not have a high performance blender it is better to mince, slice, cut everything into halves if you have to, to save time and also to get it blended up at least to a drinkable consumable smoothie texture.

Do I need a specific type of blender or are they all the same?

You need a high performance blender to make your smoothies perfect. Meaning, the texture, consistency (no chunks) and taste is way better than buying just “a” blender. The good thing with 3 horsepower high powered blenders is that you don’t need to chop everything to make sure it won’t stop in the middle of blending. It saves time and energy. It breaks up the cell walls and thus your micronized veggies and fruits  will yield a much higher level of phyto-nutrition.

Generally a smoothie made in a high-performance-blender yields more nutrients with less ingredients than a low-powered blender. And that means also savings in ingredients.

What you need to consider when buying a blender :

OMNI Blender V 3HP

• At least 3 Horsepower Motor
• Heavy duty applications for tough ingredients
• Quick touch pulse Button Feature
• Multi-Speed is great. Consider user-friendliness and avoid those that have too many technical gimmicks and programs. One with 3 Speeds (low, medium, high) with integrated auto speed adjustment is probably the best.
• A multi purpose blade
• Blends grains, nuts, avocado pits, ice cubes, etc.
• Make hot soups, sauces, cream, nut butters, ice cream, and fantastically fine smoothies (breaks cell walls)
• Not too expensive and with a long term warranty – A good blender with a 7 years warranty is available at $ 250.00.

I was about to consider buying the $500 high performance Blender when the OMNI BLENDER caught my attention. I was at first hesitant to believe how a cheaper by half the price can perform the abovementioned but I was convinced with the reviews about it. So I got one. Guess what? It is no doubt worth every penny. I am enjoying the smoothie experience with my OMNI BLENDER.

I ran out of smoothies recipe and some ingredients are not available in my area. Where can I find more recipes?

There are a lot of recipe guide books that can be bought in the stores or even online. But if you don’t have enough money to buy one, you can always surf the net for free recipes. Also, if you buy a blender most of them come with a recipe guidebook to help you start the smoothie habit.  DELICIOUSLY RAW Recipe Book by Chef Carmella Soleil is a perfect recipe for ALL-RAW-ALL-GREEN juices, sauces, dressings, smoothies, soups, deserts, pastes, and cheeses.

Have fun experimenting with your smoothies, being healthy is not boring at all!  

Healthily Yours,
Smoothie Junkie

Photos courtesy of Google Images

10 best foods for a GREEN heart

The heart is the powerhouse of our body.  It is the most abused organ. It pumps restlessly and tirelessly since conception, not to mention how we live our lives sedentarily.  Heart disease is the major cause of death in the United States and the number keeps on growing annually. That is why we have to protect our hearts from bad Cholesterol by being firm and eating the right kinds of food.
Here are some of the few healthy food options that you can add to your smoothie diet for a greener heart:

1. Blueberries- are on the top list of super foods for the heart. It contains an antioxidant called anthocyanins that are packed with fiber, vitamin C and other nutrients needed by the body. Anthocyanins can also be found in other red/purplish fruits and vegetables. You can binge on it or add it in your smoothies. It is the most common natural sweetener used in green smoothies.
2. Oatmeal-  You can never go wrong with oatmeal. It is packed with omega 3 fatty acids, folate and potassium. It lowers bad cholesterol (LDL). To enjoy your oatmeal add your favourite fruits. I suggest blueberries; then you eat 2 ingredients that are good for the heart.
3. Avocado- Is the most nutritious fruit in the world. It provides more that 25 essential nutrients such as protein, potassium, vitamin E, folic acid and it contains (good) fat the body can use up for energy. Avocado is a complete food. You can eat it whole or blend it as a refreshing smoothie ingredient.
4. Spinach-The powerhouse of the vegetable kingdom. Vitamin C, folate and  4 times more beta carotene are a few of its qualities that make spinach a green leafy wonder. A dose of spinach a day keeps the doctor away.
5. Extra virgin olive oil- People from the Mediterranean are use Olive oil on a daily basis. This explains why their risk of cardiovascular disease and cancer is lower than in other countries. Olive oil is brimming with mono-saturated fats that help lower LDL levels or the so called, bad cholesterol.
6. Flaxseed- The modern miracle food. It has a high content of Alpha Linolenic Acid (ALA) that aids in lowering bad cholesterol. Also packed with omega 3 and Omega 6 fatty acids and fiber as well. Add these seeds in your oatmeal and smoothies. A dash of this miracle seed can go a long way.
7. Whole grain bread- Dig in to whole grain bread if you love carbs, your belly and your heart. It contains folate which helps form red blood cells. It makes you feel full longer than white bread and lowers your blood cholesterol.
8. Peanut Butter- Filled with polyunsaturated fat, it keeps your blood vessels healthy. 1-2 spoons a day reduces your cholesterol levels. Put some with your whole grain bread for a twofold hearty benefit.
9. Dark Chocolate- Flavonoids improves blood flow and a dark chocolate contains 95% of it. Tempting as it may be but do not eat the whole bar of chocolate, it still contains fats and sugar. A piece a day will do the trick for a happy heart.

10. Salmon- one of the most valued fish in the world. It is rich in Omega 3 fatty acid that lowers the risk for rhythmic disorders and inflammation. 1-2 servings of salmon per week is recommended

Here is one of Chef Carmella Soleil’s (The Sunny Raw Kitchen) healthy smoothie recipe from the Deliciously Raw Book. It is a perfect recipe book for ALL-RAW-ALL-GREEN juices, sauces, dressings, smoothies, soups, deserts, pastes, and cheeses. Chef Carmella has been an expert raw food chef for many years.

MANGO SPINACH GREEN SMOOTHIE
(Serves 2)
2 Bananas
1 Mango, fresh or frozen
1 Orange
1-2 cups fresh spinach, according to taste
2 tablespoons Gogi berries (optional)
Juice of ½ lemon or lime
Water, until desired consistency is reached
Sweetener of choice, as needed (you can add blueberries, honey or agave nectar)

Process all Ingredients in the OMNI Blender using the 90 second cycle, or until the greens are completely broken down.
If necessary, adjust sweetness by adding raw agave nectar or honey and blending again briefly.

IF you know of more healthy foods that are not on the list, feel free to leave a comment below.
Let’s get healthy!!

Healthily Yours,
Smoothie Junkie

Photos courtesy of Google Images

MY GUILTLESS REFRESHMENT

When I was a kid I love milk shakes; it was love at first sight. May it be strawberry, chocolate or vanilla topped with whipped cream with cocoa sprinkles or ice cream, it was scrumptious. When I grew older I am still addicted to milkshakes. Who would want to let go of that guilty pleasure, especially for a sweet tooth like me.

But like many relationships, we drifted apart. Meaning, I am no longer happy with my favourite beverage. I saw the flawed inner personality buried under the irresistible image it portrays (too much calories, sugar, weight gain, etc…) and realized I have to stop the habit.

But then again, it is a hard habit to break. So what I did was find a healthier alternative, something with the same taste, texture and appearance on the outside but beneficial to health and wellness.
Needless to say, a guiltless refreshment. To make the long story short, I fell in love with healthy smoothies (It sounds healthier rather than calling it a milk shake) and made it my everyday meal.

 Undoubtedly, A healthy green smoothie is not just a healthy food alternative but it is considered a full meal. Imagine your fruits and vegetables all in one glass, all natural and no preservatives.  I have witnessed the magic of all-green smoothies to a lot of people and I was convinced and motivated to try it myself.

Healthy smoothies have numerous benefits you can enjoy in no time! Here are some facts that I learned that made me a smoothie junkie:

•        It is an ON THE GO breakfast choice, portable and easy to prepare.
•         Does not require exact skill to make it perfect. You can experiment and only requires taste buds!
•         Stabilize blood sugar and cholesterol
•       Not sinfully costly
•          Keeps you hydrated. Cannot totally replace water but its way better than coffee or soda.
•          It keeps you from starvation and cravings at the same time.
•          And but of course…. It makes you lose weight in no time. (Proven!)

Let me help you on how to start your daily smoothie meal.

        Make sure you have the following:

1. ·         For newbies, start with your favourite fruit or vegetable one at a time(or two). For some, it took them a while to mix 5-6 fruits and veggies at the same time. Also, stay away from processed /canned fruits and high calorie ingredients.
   ·         Find a base. I suggest you start with coconut milk, yoghurt or soy milk.
   ·         Ice.  Optional; as for me I like it very cold.
   ·         A 3 HP high performance blender. This is a must if you want a smooth texture for your smoothies. (Personally, I use 3 HP OMNI V BLENDER. It is cheaper but with the same performance with the expensive ones in the market.)
   ·         A Recipe/ guidebook. This will help you make delectable smoothies.

Healthy green smoothies is starting to build a pedestal for stardom ( I call it the Bieber Fever of wellness). It is good to know that many people are now health conscious and very cautious with what they eat and don’t eat. Living healthy is fun. You may not realize it now but sooner or later (like me) you will. As I have said at the beginning of this article, smoothies, milk shakes or frappes are guilty pleasures. No matter how sinful they may be our taste buds won’t hesitate to grab those tempting beverages. So, all you need to do is is START making your own nutritious smoothie treat for a healthier new you!

Oh, and by the way….

RULE OF THUMB:  Always make sure your smoothies is all NATURAL for your body’s benefit.

Enjoy!!

Yours truly,

Smoothie Junkie