Tropical Smoothie

Trying a delicious smoothie might be one of the most rewarding experiences worth trying in life. Today at this very moment you are offered one of the best fruit combinations in an easy and fast recipe, with economic ingredients and a highly enjoyable outcome. If you have tried smoothies before, you will know the good it does to your overall body well being, but if you haven´t it is not late for you!! Just in case you are not decided wether to go smoothie or not here (by clicking the "here" word or at this link: http://1healthylif.blogspot.com/2016/11/green-smoothies-vs-green-juice.html) you will see if it is worthy for you.. Either way, we hope you enjoy this video and start taking care of your health!

Ingredients:

1 cup of pineapple (240gr)

1 cup of mango (240gr)

½ small banana

1 cup of orange juice (240ml)

1 cup of yogurt (240gr)

1 cup of Ice (240gr)

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Smoothie for Dinner Recipes

Smoothie for dinner recipes full of the nutrients and protein you need. These delicious healthy smoothie recipes make it easy to eat healthy with fruit, milk, protein, and other nutritious ingredients and they're great for those on a smoothie diet, too. If you don't want to cook dinner or you are tired after work, what better than make a smoothie before going to sleep.

Here are some smoothie recipes:

Banana Ginger Smoothie 

Ingredients:
1 banana, sliced
1 cup vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger

Preparation:
Combine the banana, yogurt, honey, and ginger. Blend until smooth.

Green Tea, Blueberry and Banana

Ingredients:
3 Tbsp water
1 green tea bag
2 tsp honey
1½ cup frozen blueberries
1 banana
¾ cup milk

Preparation:
1.Microwave water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. Combine berries, banana, and milk in a blender with ice.
3. Add tea to blender. Blend ingredients on ice crush or highest setting until smooth.

Watermelon Wonder

Ingredients:
2 cups chopped watermelon
¼ cup fat-free milk
2 cups ice

Preparation:
Combine the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer. Add more ice, if needed, and blend for 10 seconds.

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Science-Based Health Benefits of Drinking Enough Water

We all could at least once heard: Our bodies are around 60% water, or we are made of water; but, how many of us really care about the level of water we drink and how does it affect our body and mental health?
It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8×8 rule). Although there is little science behind this specific rule, staying hydrated is important!.

Now, some evidence-based health benefits of drinking plenty of water.

1. Water Helps to Maximize Physical Performance

If we do not stay hydrated, physical performance can suffer.

This is particularly important during intense exercise or high heat.

Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat.

This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.

Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water.

So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.

2. Hydration Has a Major Effect on Energy Levels and Brain Function

Your brain is strongly influenced by hydration status.
Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.

In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches.

Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue.

A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.

Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance.

3. Drinking Water May Help to Prevent and Treat Headaches

Dehydration can trigger headaches and migraines in some individuals.

Several studies have shown that water can relieve headaches in those who are dehydrated.

However, this appears to depend on the type of headache.

One study of 18 people found that water had no effect on the frequency of headaches, but did reduce the intensity and duration somewhat.

4. Drinking More Water May Help Relieve Constipation

Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool.

Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up.

Low water consumption appears to be a risk factor for constipation in both young and elderly individuals.

Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood.

5. Drinking Water May Help Treat Kidney Stones

Urinary stones are painful clumps of mineral crystal that form in the urinary system.

The most common form is kidney stones, which form in the kidneys.

There is limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.

Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.

Water may also help prevent the initial formation of stones, but studies are required to confirm this.

6. Drinking More Water Can Help With Weight Loss

Drinking plenty of water can help you lose weight.

This is due to the fact that water can increase satiety and boost your metabolic rate.

In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.

This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.

The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories.

In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks.It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.

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Stay Healthy in Small Ways

It can be difficult to stay healthy, especially if you have a demanding schedule, a busy work life, or a long list of responsibilities. But changing your diet and your daily routine in small ways can lead to a healthier lifestyle without eating up all your time. Starting with small changes to your diet and your routine can also lead to a bigger commitment to staying healthy over a longer period of time. Start now, unless you did already, healthier is better!!

Adjusting Your Diet

Pack healthy snacks to munch on throughout the day. If you are constantly on the go, it can help to prepare some healthy snacks so you can reach for them easily and quickly. Having healthy snacks on hand means you will less tempted to get fast food to go or opt for a prepackaged meal.
Cut up fruit like apples, pears, and oranges the night before and pack them in plastic bags or tupperware. Fruit makes a great, easy snack that is also good for you.
Nuts like almonds and cashews are a great source of protein that won’t make you sleepy or drowsy throughout the day. Put a handful of almonds or cashews in a plastic bag and stash them in your purse or bag so they are easy to get to when you find yourself craving a snack.
If you tend to crave something crunchy, go for homemade popcorn, tossed with sesame oil and sesame seeds, for a healthier alternative to potato chips.

Opt for the healthier option for lunch or dinner.

Rather than overhaul your entire diet, focus on choosing the healthier option for at least one meal a day. Choose a salad and a smoothie over a burger and fries for lunch or go for a healthy stir fry with vegetables over steak and potatoes at dinner. Try to be consistent about going for a healthy option for at least one meal a day to reduce your calorie intake and stay health conscious.

Reduce your artificial sugar intake.

Artificial sugars can be found in many prepackaged foods, such as baked goods, candy, sauces, and dips. Many artificial sweeteners for coffee and tea can also lead to health issues.
If possible, substitute artificial sugar in your meals with natural sugars like maple syrup, honey, or agave nectar. These natural sweeteners contain minerals and nutrients that are good for you and can taste as good or better than artificial sugars.
Rather than have a prepackaged cookie or candy, have a piece of dark chocolate. Dark chocolate contains antioxidants and contains less sugar than milk chocolate or other sweets.

Bake desserts with natural ingredients and sweeteners.

 Try to integrate natural sweeteners like honey, agave, and maple syrup into your baking. This will help you to avoid processed and artificial sugars and ensure your baked goods are healthy alternatives to store bought goods. There are many recipes that use natural sweeteners that you can try, including:
Banana, coconut, and cashew cream tart, sweetened with maple syrup.
Honey whole wheat banana nut loaf, sweetened with honey.
An all-fruit popsicle, made with fresh fruit like watermelon, ice, and some honey for sweetness, banana coconut dairy free ice cream, sweetened with agave, double dark chocolate and ginger brownies, sweetened with crystallized ginger and dark chocolate.

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9 Tips to exercise safely

Exercise is the best way to have a healthy body, but if you don't know how to do it correctly it can become a serious problem to your body. You need to exercise safely to remain healthy and injury-free. See your doctor for a check-up before starting a training program.

Here are some tips to stay safe and injury-free:

1-Be aware of your body. Think about how the particular exercise is making you feel. If something doesn’t feel right, stop immediately and seek medical advice.

2-Warm up and cool down. Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.

 
3-Pace yourself.  Have at least one recovery day each week to rest. If you are experiencing pain, rest until the pain has gone. 

4-Mix it up. Try other sports and exercises to reduce the risk of overtraining.

 
5-Stay hydrated. You can lose around one and a half litres of fluid for every hour of exercise; so drink water before, during and after a session.

 
6-Do it right. Try to get the technique right from the beginning, to ensure you are using your muscles correctly. 

7-Be sensible, especially at night or in secluded areas. Take a friend or your dog, stick to well-lit areas and wear bright or light-reflective clothing so drivers can see you. 

8-Check your gear. Make sure your shoes and equipment fit properly and are right for the activity.  Look after your equipment and check it regularly for safety. 

9-Strap or tape. If a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist or physiotherapist to obtain a program to strengthen the injured area and get advice on proper taping techniques.



We hope you find this useful, if you haven´t taken the decision of caring more about your body it´s not too late, start improving your health. dont forget to share this post on facebook with your friends, pin us in your board, and subscribe to our Youtube Channel (Use the buttons below). See you soon..

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