WHY THIS GREEN SMOOTHIE ROCKS

Hopefully having convinced that the Supreme Green is delectable, lets move on to it’s other attributes. The insane creaminess of this smoothie comes from avocado. Brazil and the Far East have long been making milkshakes, desserts and other sweet treats with it. Who knew? And why didn’t they tell us?

Avocado is loaded with dietary fiber, which helps keep the digestive system running smoothly and also helps you to feel fuller for longer. Avocados are in rich in healthy fats that increase satiety. Again helping you feel fuller longer. Even better, according to research avocados may actually help reduce cholesterol levels. Pears are a great source of fiber and vitamin C, while fresh spinach is rich in list of vitamins and minerals too long to mention.  Greek yogurt adds protein and makes this smoothie even more filling and more of a meal.  Chia seeds are a good source of omega-3 fatty acids, protein and has little to no taste. But more importantly, chia seeds absorb about 10 times their weight in water. After about 20 minutes these little seeds swell up, expanding in the stomach and leaving you feeling full for hours.

Ideally a smoothie should pack in carbs, healthy fats, protein, fiber and boast high levels of nutrients to make a nutritious and satisfying meal. And this smoothie fits the bill. See more about how to make a weight loss smoothie.

Supreme Green Smoothie is high in the following vitamins and minerals:

• High in calcium
• High in dietary fiber
• High in potassium
• Very high in vitamin A
• High in vitamin C

SUPREME GREEN SMOOTHIE RECIPE

• 2 cups spinach
• 1 ripe pear
• 2 tbs low-fat Greek yogurt
• 1/2 avocado
• 1/2 cup almond milk
• 1 tbs chia seeds
• ice cubes

Makes 1 generous serving.

Optional:

• Add a dash of pure vanilla extract or vanilla stevia drops for more flavor.
• If the pear isn’t sweet/ ripe enough use honey, banana, grapes or other such fruit to sweeten.
• For extra zing add a splash fresh lime juice.
• To boost protein add vanilla protein powder.
• Experiment a little and adapt it to suit your palate. See this smoothie infographic for ideas and ingredients to add to your smoothie.

Directions:

For a smooth smoothie, first blend the spinach with the milk only. Once smooth, add remaining ingredients.

Smoothie Nutritional content:

297 calories, 13g fiber, 7.8g protein

Who gets cellulite?

If you don’t suffer it, lucky – lucky – you. Be grateful, for you are the exception. To everyone else, be consoled by the fact that you are the rule. Cellulite is thought to affect a mind-boggling 90% of women and even men don’t escape it’s clutches (10% are afflicted). And that’s the crux of it, whether you’re a size 6 or 16, size has little to do with it. Skinny supermodels have it, super fit athletes have it, even twenty-year olds have it. But in the same breath, there are women carrying a fair amount of extra weight, without a single dimple (or even stretch mark!) to be found anywhere. Cellulite isn’t so much a fat problem, as it is a skin problem. The type of fat that makes us fat, isn’t the same kind as the fat that causes cellulite. Yes, carrying extra weight can make it worse, but it’s not the root cause.

And if you didn’t already know, cellulite not only afflicts the thighs and butt, but also the knees, the belly and even the upper arms. In some women cellulite is immediately obvious with conspicuous areas of lumpy skin, deep dimples, and creases, while in others cellulite is “only” noticeable when pressing the skin.

What causes cellulite?

Despite the fact that it can send the most composed of women into a tizzy, cellulite is purely a crisis of looks, not one of health. In terms of what precisely causes cellulite, science doesn’t have clear answers for that yet. Most likely there are a cascade of causative factors – not one simple trigger. Genetics, hormones (particularly estrogen), extra weight, smoking, stress, poor diet, high alcohol consumption, and lack of exercise are thought to instigate, contribute to or exacerbate cellulite. However, cellulite is treatable, even if genetics are involved. Just because you have a genetic predisposition to cellulite, doesn’t mean you have to actually develop cellulite. There is a lot you can do to treat, reduce and/ or prevent cellulite. And if you currently do not suffer cellulite, it may be because you do not have cellulite – yet.  It’s worth remembering that cellulite is estimated to affect 90% of women, which means that if you don’t suffer with cellulite you should assume that someday you will, and take steps to prevent it. It may be clichéd, but it’s true: prevention is better than cure!

HOW TO GET RID OF CELLULITE

There are a dizzying number of anti-cellulite products on offer, with most cellulite remedies targeting the skin directly – creams, lotions and other potions, massage, lasers and liposuction. Yet so far most of these treatments haven’t shown to offer long-lasting results, if any results at all. And analyzing the triggers, it makes sense. None of these treatments are addressing the root cause of cellulite, at least not in any meaningful and lasting manner. To treat cellulite, you have to start from within. In other words, don’t just treat the symptom, treat the cause. Feeding and repairing your skin from within can reduce, eliminate and prevent cellulite in several ways:

• Strengthen blood vessels/ boost circulation. This is a key step in reducing cellulite, as blood vessels are the pathways by which nutrients important for healthy skin reach the dermis (the layer of skin which is damaged, causing cellulite). Strengthening blood vessels and increasing blood flow helps to nourish skin cells and help remove toxins.

• Promote the production of collagen, elastin and healthy connective tissue. The reason collagen is so important is because healthy, youthful looking skin depends upon it. Collagen found within connective tissue is the main structural protein of the skin and when it becomes damaged, it’s not pretty. Firm, strong and healthy collagen provides structural support. It prevents fat cells from breaking through the lower layer of skin (where it belongs) and reaching the top layer of the skin where they cause the skin to become lumpy and uneven.

• Hydrate and lock water into cells. Hydrated cells are strong and firm, and act as barrier stopping fat cells from pushing to the top of the skin where they become visible and cause dimpling associated with cellulite.

• Prevent and repair free-radical damage, which can damage skin, predisposing it to cellulite.

• Decrease inflammation, which if prolonged (chronic) can cause free-radical damage and cell wall deterioration, increasing the likelihood of cellulite.

• Rebuild cell walls. Stronger cells walls means your cells are better able to keep water in and remain hydrated.

CELLULITE BUSTING SUPERFOODS

Food plays a major role if you want to beat cellulite once and for all. And growing numbers of experts agree. According to a Dr. Oz survey, almost 90% of dermatologists surveyed believe that what we eat affects the appearance of our skin. Experts believe that the following foods can help improve or prevent the appearance of cellulite.

1. WATERMELON

You know that you need drink sufficient water, but did you know you should eat your water too? In fact, eating water is better than drinking it. Water in food is chemically different than water consumed as a beverage. Not only is it rich in nutrients, it also leaves the stomach more slowly, helping you feel fuller for longer and aiding weight loss. Eating foods with high water content such as melon improves skin hydration, keeping cells functioning at their peak level, plumping skin and preventing dimpling. Watermelon and cucumbers are 97 percent water.

Other foods rich in water are watercress, zucchini, tomatoes, spinach, onions, lettuce, grapefruit, aubergine, cauliflower, carrots and broccoli.

2. TOMATOES

This time convenience trumps fresh. Tomato paste/ ketchup contains high levels of a substance called lycopene, higher than you’d find in fresh tomatoes. Cooked tomatoes also boast greater levels of lycopene than raw tomatoes.  Why does it matter? Because according to research, lycopene can help strengthen the skin by preventing the breakdown of collagen, thereby helping to preserve and maintain the structure and resilience of skin. Collagen acts as a barrier in the skin, stopping the fat cells below from reaching the top layer where they cause cellulite. Lycopene may further improve the appearance of the skin by acting as a natural sun block, helping to protect against UV-induced sun damage such as sunburn and sun-induced aging.

Other foods rich in lycopene tend to be red in color and include tropical fruits watermelon, pink grapefruit, pink guava and papaya.

3. WHITE TEA

Research from Kingston University shows that white tea can help reduce the breakdown of elastin and collagen, both of which play an important role in maintaining the integrity of the skin and preventing cellulite. By protecting this layer of connective tissue in your skin, you are helping to keep the top layer of skin overlying your fat layer healthy and thick, preventing the out-pouching of the underlying fat cells, and reducing cellulite.

White tea also has great antioxidant and anti-inflammatory properties, further helping to reduce cellulite.

4. EGGS

Eggs are very rich in substance known as lecithin, which make up an important part of our cell walls. Lecithin helps regulate the nutrients entering and exiting our cells and also helps make them water-tight.

If eggs aren’t your thing, other rich sources of lecithin include soy-based foods (e.g. tofu and soy milk) and legumes (e.g. peanuts). If you feel you’re not consuming sufficient lecithin-rich foods, you can try supplementing with soy lecithin granules.

5. BLUEBERRIES

Bursting with flavor, blueberries boast a bevy of health benefits that derive from the blue pigment (called anthocyanins) and which give blueberries their color. Not only a tremendous health food, blueberries are also a boon to anyone fighting cellulite. This cellulite-busting superfood acts by several mechanisms to crush cellulite. Anthocyanins work alongside Vitamin C (also found in blueberries), to encourage collagen fibers to link together in a way that strengthens the connective tissue matrix, which strengthens the skin. Anthocyanins also help to reduce the breakdown of collagen and protect collagen from oxidative damage.

All in all blueberries help keep collagen strong and healthy, which means it is able to do its job of providing the skin with structural support, promoting thick, strong and dimple-free skin. Other fruit rich in anthocyanins are cherries, blackberries, and raspberries.

6. OILY FISH

Oily fish is an excellent source of amino acids (the building blocks of protein), which help strengthen cell walls and attract water into the cells. Amino acids are also important because they are needed by the body for collagen production. Another benefit is that protein is filling and helps keep blood sugar levels steady, meaning it’s easier to lose weight, which can reduce cellulite. Amino acids are also needed to build muscle, which along with fat loss, improves the appearance of cellulite. Increasing muscle mass has the added bonus of boosting metabolism – further aiding weight loss. Everything is connected – this is a vicious cycle of the good kind! Another cellulite buster found in oily fish is of course healthy essential fatty acids, which help to hydrate cells and keep them watertight, reducing cellulite.

Other great sources of protein are other types of fish, lean meat, cheese, milk, eggs, and beans.

7.  FLAXSEED OIL

Flaxseed oil is rich in omega-3 and omega-6 fatty acids, which help to hydrate cells by drawing water into dehydrated cells and work to keep water in by rebuilding cell walls. The body is unable to make these fatty acids. Therefore it is important to consume them in your diet. Essential fatty acids don’t just help get rid of cellulite, but possess a multitude of health benefits, with research suggesting they play a role in preventing some cancers, reducing high cholesterol levels and improving heart disease.

Dress your salad with flaxseed oil or sprinkle flaxseed on oatmeal, cereal and yogurt. Other foods rich in essential fatty include olive oil, walnut oil, flax, sunflower and hemp seeds, raw nuts and oily fish.

8. SPINACH

Spinach is rich in several key vitamins that help fight cellulite. Spinach has high levels of B vitamins, which essentially act as a facilitator – B vitamins are needed by the body to effectively & optimally use other cellulite-fighting nutrients. Spinach is also a great source of vitamins A and C with help to increase collagen production. Another cellulite busting vitamin, is vitamin K, also found in spinach, which promotes healthy circulation.

Other excellent sources of the B vitamins are wheat germ, whole grains, brewer’s yeast, poultry, fish and eggs.

9. BRAZIL NUTS

Brazil nuts contain high levels of an essential mineral called selenium. In fact, Brazil nuts are one of the richest dietary sources of selenium. Selenium plays a role in achieving healthy skin, by protecting skin quality and elasticity. The body uses selenium to make selenoproteins, which work like antioxidants preventing damage to cells by fighting and neutralizing damage-causing free radicals, thereby reducing or preventing cell damage and thusly cellulite.

Other dietary sources of selenium are kidney, tuna, crab, and lobster.

10. PINEAPPLE

This cellulite buster packs a punch, boasting vitamin C which stimulates the production of collage, vitamin K which improves circulation, as well as a substance called bromelain. Bromelain, a complex mixture of enzymes, is thought to possess strong anti-inflammatory properties, which helps reduce cellulite and also improves circulation. Bromelain is found in all parts of the pineapple, and is especially concentrated in the stem.

Check out the Cellulite Infographic below:

This treadmill plan is made up of 4 phases:

1. 10 minute warm-up.

2. Alternating intervals of 30 second all out sprints and 60 seconds of recovery jogging. During this phase aim to run as fast as you can for 30 seconds. If  you are a beginner runner/ can’t run 7.5 mph, start at slower and build up speed, or shorten the sprint interval to 20 seconds. As you get stronger, increase the speed to 7.5 mph or more.

3. Alternating intervals of running and recovery jogging. Again, if running at 6.5 mph is too challenging, start slower and build your speed as your cardiovascular fitness increases. Equally, if you feel 6.5 mph feels too slow, by all means increase the speed.

4. 5 minute cool down.

*RPE stands for rating of perceived exertion that uses a scale of 1 – 10 to estimate exercise intensity. Read more about RPE and exercise intensity.

Tip! Set the incline on the treadmill to 1%. Running on the treadmill is easier than  running outdoors because of the lack of  wind resistance and the flat, unchanging surface of the treadmill. Also, when you’re running on the treadmill it does help hurtle you forward. Setting the incline to 1% better simulates outdoor running conditions.

Still, if you’re a beginner runner you may want to start with 0% – 0.5% incline to get started and move up to 1% as you get stronger. If you regularly run on the treadmill at 0% incline, increasing it to 1% will  help you transition to outdoor running, if you plan on moving your workout outside.

Because smoothies are so adaptable and because they are mouthwateringly yummy, it’s easy to get carried away and add ingredients that turn your smoothie into a sugar-loaded, super-sweet calorie bomb and to supersize your portion size. It doesn’t help that a voice in the back of your head is willing you on to down a bucket-sized smoothie because smoothies are ulta-healthy afterall, so portion size doesn’t count. But it does. You know it does. Healthy foods have calories too, and they count just as much as any other calorie. I say all that to say this, you need to have a clear idea why you are making a smoothie in order to control what ingredients you’re adding and how much you’re making.

MAKE IT THICK

The first rule of smoothie making? Make your smoothie thick. When you want to lose weight you need to cut back calories. Now unless you want to feel hungry all the time, you need to make sure that though you’re eating less you still feel full. Otherwise, sooner or later you’re going to run out of willpower, and hit the nearest junk food joint for all it’s got. You might as well face the fact that you’re not going to survive any kind of diet if you’re perpetually feeling ravenous.

Incredibly, you don’t have to trust me on this one. There’s been a study on it. Research published in 2012 in a journal called Flavour (I know!), found that thick smoothies will leave you feeling fuller and more satisfied than thinner drinks that have the same number of calories. Scientists compared two yogurt-based smoothies with the same number of calories, but to one they added a thickener – tara gum. Results showed that the participants who drank the thicker smoothie felt twice as full than those who consumed the thinner smoothie.

Making thick smoothies allows you to reduce the calories in your smoothie, while still feeling full and satisfied. Still, thickness is relative and everybody is going have a different opinion on what constitutes too thin or too thick a smoothie. Thus, however you like your smoothie, remember to make it as thick as you can tolerate without impinging on your smoothie bliss. 

Ingredients to thicken a smoothie:

1. CHIA SEEDS

This option is for you if you don’t like your smoothies thick. Chia seeds will turn gel-like when soaked in liquid, retaining about eight to nine times their weight and swelling substantially. However, it takes about 20 minutes to fully activate. This means that if your drink your smoothie immediately after making it, it will still have the same thickness/thinness, but swell up in your stomach and still leave you feeling full for hours.

If you like your smoothie thick, pre-soak chia seeds for about 20 minutes in a few tablespoons of water (1 tbp chia to 2 tbs liquid). If you’re usually pressed for time when you make your smoothies, make your own chia gel and add 1 or 2 tablespoons to your smoothie when needed.

TO MAKE CHIA GEL: Soak 1/3 cup of seeds in 2 cups of water in a glass jar with a tight-fitting lid (e.g., a mason jar). If you want a thinner gel add another cup of water. Cover jar and shake. After a few minutes shake again to prevent the chia seeds from clumping together. Put in sealed glass jar in fridge. Shelf life is approx 2 weeks.

Chia seeds are a particularly awesome choice to add to your smoothies. Apart from the rather cool fact that it is said to have been the basic survival ration of Aztec warriors, with one tablespoon believed to sustain an individual for 24 hours, chia seeds are super healthy. Chia seeds are rich in healthy omega-3 fatty acids, protein, fiber, antioxidants, and calcium. In fact they are so high in antioxidants (higher than any whole food, including blueberries) that they don’t deteriorate easily and can be stored for long periods without turning rancid. In terms of flavor, chia is also a winner – it doesn’t really add any to the smoothie, as chia has a barely perceptible nutty flavor.

2. FLAXSEEDS/ LINSEEDS  

Add 1 or 2 tablespoons of ground flaxseed (also known as linseed), which has a nutty flavor (stronger than chia seeds). Like chia seeds, flaxseeds are often considered a superfood. Flaxseeds are thought to possess anti-inflammatory properties and help protect against heart disease, cancer and diabetes. Flaxseed absorbs water and after about 20 minutes expands and forms a gel. So if you don’t like your smoothie thick, flaxseed is another option, as it wont expand until it’s in your stomach.

The main disadvantage of flaxseed, especially compared to chia seeds, is that they tend to spoil quickly. Flaxseeds must be kept in the fridge and used fairly quickly before they become rancid. Also, to get the maximum benefit from flaxseed, you need to consume the ground. The blender is unlikely to do a good job grinding them, so you’ll either have to buy ground flaxseed (spoils quicker than whole flaxseed) or grind whole flaxseed in a coffee grinder.

3. PSYLLIUM SEED HUSKS

Try adding fiber-rich psyllium seed husks to thicken a smoothie, without adding any flavor. Like chia seeds and linseed, psyllium seed husks combine with liquid in your stomach and swell up, helping you to feel full for longer.

4. XANTHAN GUM

Xanthan gum is natural carbohydrate commonly used as a food-thickening agent (e.g. in salad dressings, sauces and ice cream) and very popular in gluten-free cooking – in fact you’ll often find it in the gluten-free section in your local supermarket. It’s also used for lowering blood sugar and total cholesterol in people with diabetes (though diabetics should check with their doctors before using xanthan gum). It has no flavor and you’ll need only a tiny amount, a generous pinch or about 1/8-1/4 of a teaspoon. One tablespoon contains 30 calories, 7g of carbohydrates, 0g of fat, and 7g of fiber.

5. FROZEN FRUITS

Using frozen fruits is a simple way to thicken your smoothie a little. Freezing fruit (or even vegetables) will add thickness and texture, but also intensify the flavors of your smoothies, as you wont have to add any ice. 

Dense fruits such as bananas, mangos, papaya and avocado will thicken a smoothie. Water-based fruit such as watermelon will do the opposite. With regard to vegetables, spinach is a good option. The taste of spinach is mild, easily masked and barely perceptible in a smoothie. Spinach is also very low in calories, but will thicken the smoothie and give it a tremendous nutritional boost. If there is a downside (for some), it does turn a smoothie green. If drinking green is a turn-off, simply drink it out of a mug or other nontransparent cup.

6. ADD NUTS/ NUT BUTTER 

Add a tablespoon of peanut butter or other nut butter (see here for lots of different nut butters) or a few nuts such as almonds/ pecans or walnuts. You can pre-soak nuts in a little water so that they are softer and easier to blend. Unlike the previous smoothie thickening options, this does add calories. And nuts are particularly energy dense (though also high in nutrients). So you’ll only want to do this if your smoothie could do with a few more calories and/ or healthy fats. And when you do add nuts/ nut butter, do so sparingly.

7. CUT DOWN ON LIQUIDS

If a smoothie recipe you’ve been eyeing is likely to end up runny, cut down on some of the liquids (e.g. water, milk, juice).

8. OTHER THICKENERS

• LSA (made from ground linseeds, sunflower seeds and almonds)
• Irish moss
• Beans (use white beans or chickpeas in fruit, vanilla or other light-colored smoothies and black beans in chocolate or dark smoothies)
• Coconut meat

Basic smoothies ingredients that thicken a smoothie:

• Ice
• Yogurt
• Cottage cheese
• Kefir
• Frozen yogurt
• Oats/ ground oats/ soaked oats
• Wheat bran
• Wheat germ

Smoothies are packed with nutrients, protein and fiber, so be sure to drink a couple of glasses of water as well.

Okay, now that I’ve almost made a dissertation out of how to thicken a smoothie, lets move on to weight loss smoothie ingredients.

WEIGHT LOSS SMOOTHIE INGREDIENTS

Weight loss smoothies need to be low in calories, but should ideally be high in nutrients. That allows you to cut back on calories to lose weight, but provides your body with sufficient vitamins, minerals and other micronutrients important for good health. This will help the weight loss process too. If you are nutritionally deficient, you’re more likely to be tired, struggle with food cravings, feel sluggish or suffer outright ill health. 

1. ADD MILK/ WATER

Water has, of course, zero calories, and will be the lowest calorie liquid, along with tea, that you can add to your smoothie. While water has no calories, its also essentially has no nutritional value. Adding some form of milk (or coconut water) will add micronutrients and protein to your smoothie.  

As a rule of thumb, don’t add fruit juices to a weight loss smoothie. First of all, you’re adding whole fruit to your smoothie, so you don’t have to add fruit juice too. It’s overkill. Furthermore, in fruit juice the fiber has been removed from the fruit, leaving it high in sugar and calories. Adding green juices is fine – in fact great!

Below, you’ll find a list of different liquids to add to your smoothie, along with their calorie content (serving size 1 cup). As you can see almond milk is a popular choice for smoothies, because it is low in calories, but still provides valuable nutrition. Coconut water is also popular, but tends to be harder to get hold of (unless you’re fortunate enough to live where they grow!) and is more expensive. 

2. ADD CARBS (AND FIBER)

Fruit and vegetables will make up most of the carbohydrate and fiber content, and much of the nutrients in your smoothie. Fruit makes smoothies tasty, but tends to be higher in calories than vegetables. Just watch your portion sizes when adding fruit. Aim for no more than 2 cups of fruit per serving. If you can, try to add leafy vegetables to your smoothie. If you’ve never had a green smoothie, start by adding a ½ cup of raw baby spinach. You wont taste it!

3. ADD PROTEIN

Weight loss smoothies that serve a meal replacement (e.g. instead of breakfast) should ideally include protein. Protein helps you feel full, and helps make your smoothie more of a meal. Protein is also important to maintain muscle mass. During weight loss, you tend to lose some muscle along with body fat. How much muscle you lose will depend to some degree on how much protein you’re consuming. Furthermore, if you’re exercising (as you should), fuelling your muscles with protein will aid recovery from your workout and maximize your results. So any post-workout smoothie should include protein. Good low-calorie protein sources include the following (where possible, try to choose low-fat options):

• Greek yogurt (twice as much protein as regular yogurt)
• Yogurt
• Kefir
• Silken tofu
• Cottage cheese
• Ricotta cheese
• Protein powder (Whey, hemp, or brown rice protein)
• Beans

4. ADD FAT

Fat really has got a bad rep. Yes, fat is high in calories, but fat in moderation has it’s place in good health and even weight loss. Fat helps your body to absorb certain vitamins and is vital for proper growth, development and general good health. Fat is also important because it provides taste to foods, smoothness to smoothies, and, significantly, helps you feel full and less hungry. Just think about, when was the last time you ate a no-fat diet-food and felt happy about it and satisfied? Likely, never. Incredibly, some healthy fats (e.g. in olive oil, avocado) can actually help you lose belly fat!

Adding a little fat to your weight loss smoothie will make it more effective in warding off hunger and keeping you healthy. Just be sure to add healthy (monounsaturated/ polyunsaturated) fats. If your smoothie doesn’t have any ingredients that contain fat, add 1 tablespoon of healthy fat per serving:

• Nuts/ nut butters/ seeds (also doubles as a protein source)
• Avocado
• Coconut oil
• Flax seeds/ Flaxseed oil
• Chia seeds
• Tahini (sesame paste) 

5. SWEETEN IF YOU MUST

Unbelievably, this is the part that makes it vital you whip up your own smoothies. Bought smoothies often contain a huge amount of added sugar, with some popular smoothies containing several times the entire recommended daily amount of sugar in one smoothie! Even “light” smoothies easily exceed the daily-recommended amount, and add artificial sweeteners on top of that to boot.

Generally, use ripe fruits in your smoothies, as they give you the most bang for your buck, in terms of sweetness, making it less likely that you’ll need to sweeten your smoothie further. You can try adding spices such as cinnamon and nutmeg, and extracts such as vanilla and almond, which sweeten without adding calories. If you do need a little extra sweetness, use natural sweeteners like stevia (no calories) or xylitol (tastes almost like sugar and has health benefits) to sweeten your smoothie. You can also use honey, molasses or maple syrup, which, unlike stevia and xylitol, contain nutrients, but are higher in calories. Below, you’ll find the calorie content of 2 teaspoons of sweetener.

6. BOOST FLAVOR WITHOUT ADDING CALORIES

Boost the flavor and nutritional power of your smoothie without adding calories by adding spices, extracts or fresh herbs:

• Mint
• Basil
• Lemongrass
• Lavender
• Cilantro/coriander (green smoothies)
• Parsley (green smoothies)
• Lemon/ lime juice
• Ginger
• Clove
• Cardamom
• Cayenne pepper

• Cinnamon
• Nutmeg
• Allspice
• Vanilla extract
• Almond extract
• Coconut extract
• Peppermint/ Mint extract

7. ADD WEIGHT LOSS BOOSTERS

If you haven’t added any of these ingredients already, try adding one to your smoothie to boost weight loss.

• Green tea. This make a great low calorie base to any smoothie and has the extra benefit of boosting metabolism. Research shows that antioxidants called catechins in green elevate metabolism, boost fat burning and reduces body weight. Extra health bonus? Green tea may also decrease (bad) LDL cholesterol.

• Cinnamon. This spice is a tasty way of boosting the flavor and sweetness of a smoothie without adding calories. But that’s not all. Research shows that cinnamon slows the rate at which the stomach empties after meals, which keeps blood sugar levels more steady and also leaver you feeling fuller for longer. It also has benefical effects on fat-storage hormone insulin. 

• Dark chocolate. Research shows that dark chocolate may reduce the levels of stress hormone cortisol, a hormone that promotes fat storage, especially in the belly area. Use unsweetened cocoa power or cocoa nibs.

• Beans. Evidence suggests that eating beans elevates the levels of a natural appetite suppressant hormone called cholecystokinin. Beans also appear to keep blood sugar levels steady. In other words, beans help suppress appetite and stave of hunger for longer.

• Ginger. Ginger contains active ingredients that are structurally similar to capsaicin, a compound found in hot peppers, that increases metabolism. Ginger not only boosts metabolism, but also improves digestion. Add a tablespoon of fresh grated ginger to your smoothie for a little kick.

• Vinegar. Vinegar helps you feel fuller for longer by slowing the passage of food from the stomach into the small intestine. Research shows that regularly drinking 1 or 2 tablespoons of vinegar is associated with lowered body weight and a smaller waist. Adding vinegar adds a little acidic flavor to a smoothie. It’s a bit like adding a squeeze of lemon; it adds a bit of oomph. 

• Chili pepper. Chili peppers contain a compound called capsaicin, which curbs appetite, boosts metabolism and increases energy levels.  

• Yogurt. Yogurt can help increase weight loss, especially from around the tummy area. Research also shows that it not only increases fat loss, but also helps stave off the loss of muscle that occurs during weight loss.

What are your favorite weight loss smoothie ingredients? Did we miss anything? Do you use smoothies to help you lose weight? Let us know!

1. BELLY FAT

Belly fat is the most obvious and common cause of the lower belly pooch. Body fat is a funny thing. Unlike muscle that you can target and make bigger exactly where you want to, you cannot do the same with fat. There is no exercise you can do that burns fat in the specific area you want. You just can’t. While it is immensely unfair, it is as it is. When you lose fat, your body decides from where it wants to lose it and in which order. If we could gain and lose fat where we wanted, plastic surgeons would be out of business and breast enhancement (more fat) and liposuction (less fat) would be redundant. But alas, these are the two most popular surgical procedures in the US (along with rhinoplasty).

So there you have it. You can’t decide that you’re going to lose fat from everywhere but your chest (if you’re a woman) or that you specifically want to lose fat from your belly. The lower belly can be one of the last areas from which people lose fat and because of that it appears to be stubborn fat. This is especially true for women, as women are hormonally predisposed to store fat in the lower belly area and thighs. But shifting these last few pounds is like shifting any other, you need to control your calorie intake and exercise. If you’re not seeing results, you may need to implement a new workout routine, step up your efforts or get a little stricter with your diet. High intensity interval training works particularly well in shifting stubborn fat. Read this article on how to lose stubborn fat. As with everything, there’s always and exception to the rule. There is one thing you can do (apart from liposuction!) to help you lose fat speficically from your belly – change your diet. Research show that eating certain foods can specifically cause you to gain belly fat or lose belly fat. Read this belly fat diet article.

2. POSTURE

Posture can make it seem as though you have a problem with lower belly fat. In fact, your belly bulge may be due to your pelvis being tilted too far forward and downward, causing your lower back to over arch  and pushing out the lower part of your belly. So it  makes your belly look bigger than it really is, and it also makes you shorter. Even if you’re super lean and have very little belly fat, if you have an excessive anterior pelvic tilt, your lower abdomen will protrude. There are stretches that for an excessive anterior pelvic tilt as this video demonstrates. However, if you suspect this may be a problem, your best course of action is to see a health professional for diagnosis and treatment.

3. LOWER ABDOMINAL MUSCLES

Your lower belly may be pouching out because of under-developed abdominal muscles.  Your transverse abdominis, a deep abdominal muscle that wraps around the torso, helps stabilizes your back and also pulls your waistline in, making you look smaller and your stomach flatter. This muscle effectively acts as a corset pulling you in. Standard ab exercises like sit-ups and crunches aren’t going to cut it because they mostly target the upper abs. Working your lower abs and deep abdominal muscles will pull you in and slim you down, as well as tone and define your lower belly area. Here are 10 amazing exercises that target the lower abs.

LOWER AB EXERCISES

1. ROLL UP

EXERCISE MOVEMENT (Exercise Video)

• Lie on your back with your legs straight on the ground.
• Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position.
• Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes.
• Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

2. STRAIGHT LEG RAISE

EXERCISE MOVEMENT (Exercise Video)

• Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your hands under your butt with your palms facing down. This is your starting position.

• Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs.

• Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back. You want to keep the small of your back pressed to the floor. Repeat 10 times.

3. HIP LIFT

EXERCISE MOVEMENT  (Exercise Video)

• Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
• Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
• Breathe in as you slowly lower your hips to the ground.
• Repeat 10 times.

4. REVERSE CRUNCHES

EXERCISE MOVEMENT (Exercise Video)

• Lie your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support.  This is your starting position.
• With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off  the floor.
• As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

5. SCISSORS/ FLUTTER KICKS

EXERCISE MOVEMENT (Exercise Video)

• Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck.  With both legs extended and toes pointed lift your right leg off the floor so that it is perpendicular with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground.
• Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling.
• Without pause, alternate back and forth. Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

6. V-SITS 

EXERCISE MOVEMENT (Exercise Video)

• Sit with your feet lifted off the ground and your knees bent into your chest. Place your hands on the floor just behind your bottom. Engage your core by pulling your belly button into your spine. This is your starting position.
• With control, lean your upper body right back and at the same time extend both legs straight out. Return to the start position. That’s one repetition. Aim for up to 3 sets of 10 reps.
• Keep your abs engaged during the movement. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body.

7. FULL PLANK TWIST

EXERCISE MOVEMENT (Exercise Video)

• Start in the plank position with your feet together and your weight shifted back. This is your starting position.
• Slightly bend your elbows and bend your right knee, bringing it across in the direction of your left elbow. Your hips should turn with you.
• Return your right leg to the plank position and repeat with your left leg.
• That’s one repetition. Aim for up to 3 sets of 10 reps.

 Tip: For maximum effectiveness, imagine that is your abs that are drawing your knee up and across your body.

8. NAVASANA BOAT POSE 

EXERCISE MOVEMENT (Exercise Video)

• Sit down, bend your knees and lift your feet off the ground, balancing on your tailbone and sits bones (the bones under the flesh of the butt which you sit on).
• Beginners, grab your hamstrings (just below the knee joint) with both hands and lift your feet a few inches off the floor.
• If you are more advanced lift your feet off the ground so that your lower legs are parallel with the floor. Extend your arms on either side of your knees, so that they are parallel with the floor.
• To make this move more challenging, bring your lower legs up, so that your legs are as straight as possible without rounding your back, so that your body forms a v-shape.
• Hold this position for about 30 seconds (increasing the time as your get stronger), relax, repeat 5 times.

9. DOUBLE LEG CIRCLES

EXERCISE MOVEMENT (Exercise Video – Beginner) (Exercise Video – Intermediate)

• Lie on your back and with your knees locked raise your legs straight up, thighs together, so your legs are pointing at the ceiling. Place your extended arms with the palms of your hands facing down, by your sides for support. Your back should be flat. This is your starting position.
• Keeping your legs extended, with your feet draw an imaginary small circle, approx. 12 inches in diameter, slowly and with control. One circle is one repetition. Alternate between clockwise and anti-clockwise circles.
• To make this exercise more challenging, draw as big a circle as your can, starting from directly above your hips to brining your legs as low to the ground as you can, while maintaining control and good form.

Tip: If you can’t keep your legs straight, you may first need to improve the flexibility of your hamstrings before performing this exercise.

10. RUSSIAN TWIST 

EXERCISE MOVEMENT (Exercise Video)

• Sit with your knees bent and lean back your torso about 45°; you should feel your core become engaged. Make sure your back is flat, straighten your spine and extend your arms straight out in front of your chest. Balancing on your tailbone, slowly raise your feet off the floor. This is your starting position.
• Slowly and with control, twist at your torso, rotating your shoulders as far to each side as you comfortably can. Turning from one side to the next is one repetition.
• Lean back further to make this exercise more challenging. You may to extend your legs out further to counterbalance your upper body.
• To avoid back pain or injury keep your back straight, move with control and avoid over-rotating.