Smoothie Recipes to Treat Fatigue, Naturally

Smoothie recipes for health, wellness, stress, adrenal, fatigue

Smoothie recipes

As spring arrives, and warmer weather is on the horizon, it just seems natural that it’s also smoothie season. Smoothies are a delicious treat but can also be good for you, too. Healthy smoothie recipes are easy to find and create, making it easy and yummy to drink your nutrition.

Whether you are looking for healthy breakfast smoothies to help get your nutrients, or even help when it comes to fighting fatigue, you can’t go wrong with a delicious blend of fruits, veggies, and vitamins. Smoothies are the perfect quick-fix for a rushed morning or a fantastic midday snack. Your whole family can enjoy these nutrient-packed treats, and reap the health benefits as well.

If you are looking for ways to naturally heal and treat your body, you’ll love the care you receive at Balanced Care. At Balanced Care, we look at each of our patients individually, getting to know them and addressing their health concerns. We try to always take the most natural approach to health and wellness, and look at the body holistically.

When it comes to fatigue, we can help you address the causes, and find natural solutions to help you battle. We are available to develop a treatment plan that works for you and offer solutions that are effective and healthy.

Smoothies can tackle some of your health concerns. Life today can be hectic and fast-paced. Because of the chaos of life, sometimes we experience fatigue. Fortunately, there are natural ways to fight fatigue. Why not do so with a delicious and healthy meal option?

What is Fatigue?

Many people think that fatigue is the same as being sleepy or tired. It is not. Fatigue is an overall lack of energy and a deep tiredness. It is more intense than the feeling of “sleepy” that we feel. Fatigue is not just being tired but also comes with a lack of energy and motivation.

Also Read: Are You Allergic To The Foods You Eat?

Not getting enough sleep can affect your well-being in many ways. From irritability to downright fatigue, lack of sleep can take a toll. Sometimes mental stress can cause fatigue, other times, physical activity brings it on. A reduction in energy, mental clarity, and even sore and weak muscles are all symptoms of fatigue.

Whether your exhaustion has emotional roots, or physical, fighting fatigue can be a challenge. By taking actions to feel better, you can improve how you feel and recover from fatigue. Drinking lots of water, getting exercise and fresh air, and trying to regulate your body’s internal clock are some ways you can get a handle on exhaustion. Another effective way to fight fatigue is through nutrition.

Foods that Decrease Fatigue

Foods to decrease fatigue

You’ve heard that breakfast is the most important meal of the day. Well, when it comes to fighting fatigue, that’s true. Other than a healthy breakfast smoothie, some excellent foods can decrease fatigue.

Fruits and vegetables are perfect for fighting fatigue. Fresh and natural, these nutrient-filled foods will help you feel energized and alert. Bananas specifically can provide the potassium, fiber, and correct amount of carbs to give you a natural energy boost.

Also Read: Healing Benefits of Garlic

Lean proteins like fish and poultry can offer the protein you need to stay healthy and the energy you need. Nuts and seeds are ideal for snacking and provide nutrients and energy. Oatmeal is another excellent option when it comes to looking for a healthy, nutrient-packed, natural energizer.

Smoothie Recipes That Increase Energy and Battle Fatigue

While the foods mentioned above are valuable to fighting fatigue, making a smoothie that’s rich in vitamins, protein, and nutrients is a fast and delicious way to fight fatigue. Perfect for a quick breakfast or an after-work snack, these smoothie recipes will help keep you going.

One final note: For those who have problems with dairy products or desire dairy free options, all of the smoothie recipes below can be made dairy free. There are multiple plant based milks and yogurts that will provide the same amount of smoothness and even more flavor and protein.

Balanced Care Blast Smoothie

This smoothie recipe comes highly recommended from the professionals at Balanced Care for their clients.

1 cup unsweetened non-dairy milk (can be vanilla flavored)

1/2 cup berries

1/2 banana – optional

1/2 – 1 cup spinach

1 scoop protein powder

1 tbsp nut butter – optional

1 scoop collagen

Chia, flax, avocado, frozen broccoli are others can be added as well to give you the variety and flavors that appeal to you. Note there is no added sugar in this one as banana’s are a perfect way to get the sweetness needed.

Fruit and Yogurt Smoothie

Let’s start with the old stand-by. Fruit and yogurt smoothies are easy to make and delicious to eat. These simple, yet tasty smoothies are convenient and healthy. All you need to make the perfect smoothie is yogurt, fruit juice or milk, and frozen fruit.

Keep a variety of frozen fruits in the freezer. Strawberries, blueberries, peaches, pineapples, and raspberries all make fantastic ingredients. You can mix and match to create a flavor you love or stick to the basics. Just blend a ¾ cup of plain yogurt, 1 ½ cups of the frozen fruit of your choice, and ½ banana.You’ll have a sweet, filling smoothie to boost your energy.

Also Read: Natural Remedies for Heartburn and Indigestion

Pineapple Green Smoothie

How about a green smoothie to make sure you get enough servings of vegetables throughout the day? This Pineapple Green Smoothiepacks a nutritious punch. For ingredients, you’ll need almond milk, non-fat, plain, greek yogurt, one cup of baby spinach, one cup of frozen banana slices, ½ cup of frozen pineapple, and one tablespoon of chia seeds for some fiber, protein, and healthy fats. Blend until smooth, and enjoy.

Chocolate Banana Protein Smoothie

chocolate banana protien recipe

Eating healthy can taste good with this chocolate banana protein smoothie. You’ll need to blend one frozen banana, ½ cup of cooked red lentil beans, ½ cup of nonfat milk,and two teaspoons of unsweetened cocoa powder.Once blended thoroughly you’ll have a delicious and healthy smoothie to enjoy.

Super Berry Smoothie

Berries are full of rich antioxidants. This healthy super berry smoothie even includes spinach for a serving of greens. You’ll need two cups of frozen strawberries, one cup of frozen raspberries, one cup of fresh blueberries, one cup of baby spinach, one cup of pomegranate juice, three tablespoons of vanilla protein powder. Blend well for a tasty, healthy treat.

Also Read: Healthy Soup Recipes

Pumpkin Pie Smoothie

To add a seasonal option for your healthy smoothie recipes, try this pumpkin pie smoothie. With half of a cup of almond milk, one frozen banana, ⅓ of a cup plain Greek yogurt, ½ cup canned pumpkin puree, and ⅛ teaspoon pumpkin pie spice, you really can’t go wrong with this delicious smoothie

Let Balanced Care Help

At Balanced Care, we are ready to help you find the solution to your fatigue. From finding the root cause of fatigue to developing healthy, natural solutions for combating it, we will address your fatigue concerns. Using nutrition and a more natural approach, we can help you feel your best.

Contact us today and let us help you fight fatigue and gain your energy back.

Everyday Smoothie Recipe

everyday smoothie recipe

Smoothies are quick, easy, delicious, and nutritious! I use this everyday smoothie recipe all. the. time. Before or after workouts, and for a meal replacement when I am on the go.

Smoothie, healthy, breakfast, fruit, vegetarian, gluten free

Ingredients:

1 cup unsweetened non-dairy milk (Cashew, almond, coconut, flax)
1 scoop protein powder
1 scoop greens powder
1/2 tsp fish oil
1/8 tsp probiotic
1/2 cup frozen berries
1/2 cup spinach
Optional: ice

Directions:

  1. Add ingredients to blender or bullet
  2. Mix and enjoy!

Smoothie

Strength Training and Cardiovascular Health

bigstock-Gym-woman-strength-training

Strength Training and Cardiovascular Health information from Discover Strength

This post is from  Discover Strength  a premier personal training gym. They focus on science-based strength training with time-efficient affordable workouts. Dr. Katie trains with them and absolutely loves it. Check this article out about how strength training can not only improve your fitness, but your cardiovascular health as well.

It is well established that aerobic exercise increases the elastic properties of the arteries.  This is a very positive adaptation as the compliance of our blood vessels plays an important role in predicting cardiovascular events.

Until recently, physicians and researchers assumed that intense resistance training reduces the compliance of our major blood vessels; of course, this is a bad thing as increased “stiffness” of the blood vessels predisposes us to cardiovascular disease.  However, very little research has existed to support this contention.  Authors of a recent research study published in the Journal of Hypertension (February 2014) sought to determine the impact of long-term, intense strength training on arterial “stiffness.”  The researchers concluded,

“Long-term intense resistance training in men decreased aortic stiffness… and preserved cardiac structure/function when compared with well matched untrained healthy controls.”

This important study contributes to the growing body of literature that represents a paradigm shift from defining the benefits of resistance exercise as increased muscle strength, bone health, and body composition, to a more robust profile of cardio-metabolic health benefits.   Indeed, “strength training” is more properly coined, “resistance exercise.”

  • It is well accepted that aerobic exercise increases the elastic properties of central arteries (elasticity in our vessels is important in preventing cardiovascular disease!)

  • The research and/or opinions on whether or not strength training is good or bad for the elasticity of our vessels is mixed (and much of the thought is that strength training REDUCES elasticity AKA “compliance” of the vessel… and this is why many cardiologists have been anti-strength training. This was a longer term study with trained runners and trained strength training subjects (and the strength training group had to have been strength training 5 times per week!)… The researchers even speculated that half of the strength training participants were on steroids! Subjects were in their mid-30’s.

human-heart

  • Endurance running led to improvements in vascular function – “We confirmed that long-term endurance training is associated with the classical cardiovascular and hemodynamic adaptations and with decreased aortic stiffness.”
  • Main finding:  Our main finding was that long-term intense resistance training men presented decreased aortic stiffness (PWV values similar to endurance runners) and lower cAP, a trend to longer T1 and Trw, normal central aortic pressures, and preserved cardiac structure/function when compared with well matched untrained healthy controls.
  • In conclusion, besides the benefits of improvements in the musculoskeletal functions, it seems that long-term IRT is not associated with detrimental effects on central artery elastic properties or wave reflection or cardiovascular structure and function of healthy individuals.

bigstock-Gym-woman-strength-training

Take home message in simplest terms:

It has long been assumed that intense strength training over a long period of time has a negative impact on artery/vessel elasticity and function (this is a bad thing). However, the results of this study show that intense strength training actually improves elasticity (i.e. Decreased aortic stiffness) in healthy adults (a good thing!).

“Skinny” Rosemary Vodka

skinny rosemary vodka, drink, beverage, healthy, low-sugar

This is a first! I haven’t mentioned drinks yet on my blog, but this recipe felt worthy. Confession: I indulge from time to time with an adult beverage. Ok, I said it. This does not mean I recommend it for everyone or even recommend it often. However, I know many of you out there indulge from time to time so I wanted to share this fabulous “skinny” rosemary cocktail with you.

Picture this: A long work week is wrapping up and you are hosting a cocktail party for friends this weekend. You want to impress your friends by serving a fun cocktail, but are trying to avoid sugar as much as possible or have made it a goal to lose some excess weight. Now what?!

Keep reading.

I have to give most all the credit to my sister, Erin who came up this genius idea (I am sure pinterest had nothing to do with it). Naturopaths love their herbs so when I can incorporate them into food or drinks, it is a win-win. Rosemary happens to be one of my favorite spices (a close second to cinnamon!) and it is also the star of this cocktail.

Infusion, cocktail, health, low sugar, skinny

Did you know that rosemary stimulates the nervous system to enhance your well-being? Studies have suggested that rosemary can help increase alertness and lower anxiety. Rosemary has also been shown to improve blood circulation which can lead to improved memory, vision, and mental clarity.  Lastly, rosemary can even help with digestion which can reduce gas and bloating. What more can you want from an herb?

 

Adding vodka to rosemary might alter the benefits a bit, just fyi ;).

For this recipe you will infuse vodka with fresh rosemary sprigs for a couple days before your party and wah-la! You have a creative, stylish, and tasty drink for your guests.

Ingredients (serves about 20 drinks, you may need to double or triple recipe):

1 liter organic vodka

1 package fresh rosemary

4 bottles soda water (not tonic water)

2  limes

2 lemons

2 cartons of raspberries

Directions:

Vodka infusion:

 

  1. place 3 sprigs of rosemary into liter of vodka 3 days before drinking

Skinny Rosemary Cocktail:

 

  1. Muddle 4 raspberries
  2. Add 3 ice cubes
  3. Add 1 ounce of rosemary infused vodka
  4. 4-8 ounces of soda water to taste
  5. squeeze fresh lemon and lime into drink
  6. Enjoy!

Skin vodka, rosemary, drink, beverage, healthy, low-sugar

 

 

~Your friend, Dr. Katie