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Posts Tagged ‘antioxidants’

7 Days of Refreshing, High Energy Smoothies without Caffeine

Monday, July 11th, 2011

 

 

Healthy and delicious fruity milk shakes are packed with protein, fiber, vitamins, and antioxidants- these smoothies will keep your energy up all summer long…without the caffeine!

7 DAYS OF REFRESHING, HIGH ENERGY SMOOTHIES WITHOUT CAFFEINE

Nothing beats an ice-cold drink on a hot, lazy summer day.  Colas and “energy drinks” might temporarily give you that extra power boost you need in the middle of the afternoon, but that’s only because they get their fuel from caffeine.

One 16-ounce can of SoBe’s No Fear contains 141mg of caffeine; that’s about as much as an 8-ounce cup of coffee, which can have anywhere between 100-150mg of caffeine.

So, what’s wrong with a caffeine buzz?

Nothing, if it’s an occasional cup of coffee.  But if you’re banking on a can of Diet Coke or a tall Frappuccino to get you through your morning workload or afternoon gym class on a regular basis, then you should consider the health risks involved.

Caffeine and your health

Besides guaranteeing a “caffeine crash” a few hours later, which defeats the whole purpose of drinking an energy drink, excess caffeine intake causes the following side effects:

  • Trouble sleeping
  • Mood swings
  • Heart problems
  • High blood pressure
  • Withdrawal symptoms

Nutritious, energy drinks just make more sense

Why risk all the ill effects of caffeine addiction, when you can get a vitamin-packed power boost from heart-healthy ingredients that your body loves?

Whip up a high-energy smoothie for a quick, refreshing breakfast, snack, or frozen dessert. 

Dairy ingredients such as yogurt and low-fat milk provide protein and vitamin B12, for long-lasting energy and metabolic performance throughout your day. 

Individuals on special diets can substitute soy milk or soy ice cream for a vegetarian milk shake. 

Fresh fruits of the season deliver maximum vitamins and antioxidants.

Try some of these healthy, summertime smoothie recipes for yourself; listed below is one for each day of the week!

Sunday: Tea-Licious Smoothie

7 Days of Refreshing, High Energy Smoothies without Caffeine

This frosty drink gets it vavavoom from peppermint tea, lemon sorbet, and vitamin C-rich citrus fruits.  It’s an excellent alternative to caffeine-laden Southern sweet tea.

Monday: Apple à la Mode Smoothie

7 Days of Refreshing, High Energy Smoothies without Caffeine

You’ll start loving Mondays if you make this apple pie smoothie a part of your morning ritual.  The apple pectin provides high fiber, so you won’t get hungry by the time 10:00 am rolls around.

Tuesday: Creamy Date Shake

Dates add natural sweetness and filling fiber to this low-fat milk shake.

Wednesday: Banana-Yogurt Smoothie

Martha Stewart recommends this naturally wholesome and delicious banana drink, which also contains flax seeds, honey, and plain yogurt.

Thursday: Watermelon Yogurt Mint Smoothie

7 DAYS OF REFRESHING, HIGH ENERGY SMOOTHIES WITHOUT CAFFEINE

Are you ready to try something refreshingly different?  If you love crisp watermelon, then you’ll flip for this cooling summer treat, made with fresh watermelon, mint leaves, honey, and lemon yogurt.

Friday: Pumpkin Pie Green Smoothie Recipe

7 DAYS OF REFRESHING, HIGH ENERGY SMOOTHIES WITHOUT CAFFEINE

You don’t have to wait until October to enjoy antioxidant-rich pumpkin pie! Just crack open a can of pumpkin puree, and add banana and almond milk.  This recipe also contains two cups of baby spinach, but you can substitute your favorite leafy greens.

Saturday: Avocado-Pear Smoothie

Avocado and silken tofu add a smooth, creamy texture to this protein drink, and pear juice and honey give it a naturally sweet taste.

Other great healthy recipes:

10 Most Tempting Vegan Ice Cream Recipes

Crohn’s Disease Suggested Dinner Menu, plus Recipes

8 Rockin’ Meatless Grill Recipes for Memorial’s Day

Ten Ultimate Super Bowl Snacks That Are High in Vitamin B12

Sources:

Too much caffeine – Caffeine crash – TheSite.org

Caffeine Fuels Most Energy Drinks

The Daily Meal

Health.com

Food.com

Incredible Smoothies

Whole Living

My Recipes

zoyachubby

Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love

Thursday, June 30th, 2011

 

 

If you think Arugula is a Mediterranean village off the coast of Italy, then you should really give dark leafy greens another chance.

Dark green salads, such as romaine, spinach, and kale are wonderfully versatile and tasty, in addition to containing tons of beneficial vitamins and minerals like vitamins A, C, B6, and K, and folate, iron, calcium, and magnesium.

Green veggies are also high in fiber, which is great for your digestive system.

What’s in it for me?

Overall good health

The virtues of green salad vegetables are too numerous to mention, but here are just a few:

Including a variety of dark green salads in your daily diet is a recommended course of action for optimum overall health, as they are high in antioxidants and carotenoids.

In addition, because salads are high in fiber, they help to quickly and efficiently remove toxins from your body before they have a chance to do you any harm.

Avoid getting Type 2 diabetes

    According to a publication in the British Medical Journal, eating spinach regularly improves your insulin response; this is due to its high magnesium content.

    Type 2 Diabetes Often Undetected- Do You Have These Symptoms?

    Heart-healthy

      The Harvard Public School of Public Health announced that eating one serving of dark salad leaves improves heart health by 23%.

      Anti-aging benefits

        When combined with vitamin B12, the folate that occurs naturally in salad greens boosts memory retention in people with Alzheimer’s disease or other forms of brain atrophy caused by old age.

        Alzheimer’s Disease and Vitamin B12 Deficiency

        Promotes healthy skin

          Eating nutrients containing vitamin A is like getting a facial from within.  Vitamin A benefits the skin by curbing acne flare-ups, improving skin elasticity, and removing toxins.

          Vitamin B12 for Healthy Hair, Skin and Nails

          Prevents birth defects

            Folate is one of the most vital nutrients for women who are either pregnant, nursing, or trying to conceive.

            It is essential for proper development of the nervous system; deficiencies in folate are linked to several types of birth defects.

            Folic Acid and B12: Your Nerves Need Both to Thrive


            Did you know…?

            Always pair leafy greens with some form of healthy oil.  The vitamins in salad greens are oil-soluble, meaning if you don’t sprinkle some olive oil on them, then you’re missing out on a powerhouse of nutrients.  So say bye-bye to that fat-free salad dressing.  You didn’t really like it, anyways.

            The most popular way of preparing salad greens is…

            in a salad, of course, but there are many other great greens recipes.

            Make yourself a healthy low-carb gyro- just substitute a few large leaves of romaine or Swiss chard for the pita, choose your fillings, and that’s a wrap!

            Kale holds up well in Chinese stir-fry.

            Spinach makes a tasty addition to soups and casseroles.

            Some people still enjoy eating their greens “old school.”  That is, the way their grandma’s grandma ate them- stewed or steamed, mustard, collard, or turnip greens.

            The top ten

            Here is a list of the ten greenest of the greens.  Try one today!

            Mustard Greens

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Watercress

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Arugula

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Dandelion Greens

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Collard Greens

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Swiss Chard

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Spinach

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Romaine Lettuce

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Kale

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Turnip greens

            Crack the Iceberg Habit: 10 Green Leafy Veggies you’ll Love, www.b12patch.com

            Related Reading:

            Ten Bites to Better Brain Power

            8 Rockin’ Meatless Grill Recipes for Memorial’s Day

            Sources:

            Top 5 Reasons to Eat Your Green Leafy Vegetables

            Leafy Greens — Ranked and Rated

            Healthy Salad Greens: New Options To Power Up Your Salad

            Dark Green Leafy Vegetables

            Green leafy vegetables reduce diabetes risk, study finds

            It’s National Nutrition Month: Are You Eating Your 5 Colors a Day?

            Tuesday, March 15th, 2011

            We all know we’re supposed to eat five servings of fruits and veggies a day, but are you getting all five colors?

            Not all vegetables were created equal; the same goes for the wide variety of fruits. Some can prevent Alzheimer’s, cancer, heart disease and premature blindness. The only way to be sure you’re getting maximum vitamins is to include groups from all 5 hues.

            1. Seeing red? Fruits like tomatoes, watermelon, red peppers and pink grapefruit a phytochemical called lycopene, which many scientists believe is beneficial for preventing prostate and breast cancer.
            2. Orange foods are high in alpha and beta carotene, which your body needs to produce vitamin A.  Fruits like cantaloupe, tangerines and apricots have powerful antioxidants for killing  free radicals which threaten our immune system; yams, carrots and pumpkins are also good for your eyes and bones.  Now orange you glad you know that?
            3. Feeling yellow? Many yellow and green veggies  like wax beans, artichokes and corn contain lutein and zeaxanthin, phytochemicals which prevent you from going blind in your old age.
            4. Go for the green when shopping for vegetables; broccoli, Brussels sprouts, kale and green cabbage help to rid your body of cancer-causing toxins.
            5. Berry-licious shades of  purple, red and blue mean the presence of brain-boosting and heart-healthy antioxidants; deep purple eggplants, berries, radishes and plums will keep your clock ticking.

            Wanna read more about foods that are good for boosting memory?

            Sources:

            Eating Well

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