The Antioxidizer Smoothie

They may be little, but berries bring on big beautifying benefits to your skin.  Berries are full of antioxidant compounds that neutralize damaging free radicals which lead to skin cell damage and premature skin aging.

Antioxidants are nutrients (vitamins and minerals) and enzymes (proteins inside your body) that can help to prevent and repair damage to your body's tissue. Antioxidants do this by slowing or preventing the effects of free radicals in the body.  When it comes to caring for your skin, antioxidants can help to protect your skin from the damaging effects of the sun.  Unlike sunscreens and moisturizers, antioxidants can protect your skin from the inside out by guarding your cells from damage.

Vitamins A, C and E and the mineral selenium are thought to be particularly helpful in skin care. In addition to helping fortify cells against free radicals, vitamins A and C also encourage cell and tissue growth, helping the body to repair itself. This is very helpful to the skin, which is constantly shedding and regrowing cells. For this reason, any antioxidants that protect cells and encourage cell growth could be helpful in an anti-aging regimen, as they may help fight fine lines and wrinkles [source: WebMD].

This smoothie contains 2 whole cups of colorful, antioxidant rich berries, as well as peaches, another fruit known for it's substantial antioxidant content. Berries and peaches are also loaded with hydrating water and are chock full of vitamins C and A, all of which are crucial for a healthy complexion.  And, if that's not enough, these colorful superfoods help the body manufacture collagen, which makes skin soft, smooth and youthful.

So, remember, getting a gorgeous, glowing complexion doesn't only mean slathering on the sunscreen or the latest pricey serum.  It also means paying attention to your diet.  By tossing nutrient rich fruits and veggies into your blender, you can nourish your skin from the inside out.

The Antioxidizer

6 oz Fat Free Greek Yogurt, Vanilla

½ c Raspberries, frozen

½ c Strawberries, frozen

½ c Blackberries, frozen

½ c Peaches, frozen

1 c Spinach, frozen

2 T Flax Seed, Ground

1 c POM Wonderful Pomegranate Juice

½ c Water

Blend all ingredients in a blender until smooth.(18 g protein, 5 g fat, 12 g Fiber)

It's All About The Beet

I had heard all the hype about the health benefits of beets, and even heard of people putting them in smoothies.  While I had nothing against beets, I can't say they were the first smoothie ingredient to come to mind when thinking about tasty concoctions.  But, for me, smoothies are about finding that fine line between tasty and super healthy.  So, I decided to give it a try.  

I admit that I cheated just a bit.  Every thing that I read about beet smoothies suggested cooking the roots first so they were soft enough to blend smoothly...then I heard a tip from someone who said if they were going to be cooked anyway, you might as well use canned beets.  Normally, I do try and use all fresh ingredients in my smoothies, but being a beet newbie, I decided to go the easy way and bought a can of beets.  It worked well for me because I also used the juice from the can as the liquid in the smoothie.  Who knows, I might get adventurous next time and actually try stewing fresh beet root, but for now, I think the canned stuff worked just fine.  

The flavor was absolutely delicious, the color rich and lovely, and I could just feel all those wonderful antioxidants flooding through my body.  So, today, it's all about the beet!

Beet-Berry Blast

1 c. Greek yogurt, plain

¼ c. red bell pepper chunks

½ c. shredded carrots

½ c. cooked beets

1 frozen banana

½ c. frozen raspberries

4 frozen strawberries

1/8 c. beet juice

1/8 c. pomegranate juice

1 T. lemon juice

Blend ingredients in a blender until smooth.

(21 g Protein, 0 g Fat, 8 g Fiber)

For The Love Of Smoothies

I love smoothies.  They are a delicious way to get vitamins and anti-oxidants from fruits and vegetables and a great source of easily digestible protein.  I especially like smoothies immediately following a workout.  I'm a big believer in consuming protein as soon after working out as possible. Muscles are hungry and when they are stressed, they want to consume. Whey protein especially promotes muscle growth and aids in muscle recovery.

Normally, I use whatever I can find in the fridge, freezer and cabinet to concoct different and interesting smoothie flavors.  I do prefer to use frozen fruit and avoid ice that will water down the flavor.  Store bought frozen fruit works fine, but fresh fruit like bananas, grapes, etc., can also be frozen for later use.

 I often use powdered whey protein for added protein and a yummy vanilla flavor.  It can be purchased at most health supply stores.

I've gotten it from wholesale retailers, but my favorite comes from my local health foods store, Remedy's in Key Largo.  It's all natural and quite delicious.                                                                                                                                  

Greek yogurt is a great source of protein and flavor, as is peanut butter.


Sometimes, I also like to add oats for fiber, and they add a nice creamy texture.
                                             

Bottom line, is there is no exact recipe.  Experiment, have fun.

Here are a few of my favorite concoctions:

PB&J Smoothie

1 c. Skim Milk

1 c. Quaker Oats, finely ground

¼ c. Whey Protein Powder, Vanilla Flavor

1 T. Peanut Butter

6 Frozen Strawberries

½ c. Frozen Blueberries

¼ c. Apple Juice

¼ c. Pomegranate Juice

Blend all ingredients in blender until smooth.

(55 g Protein, 11 g Fat, 15 g Fiber)

Tangy Peach-Berry Smoothie

6 oz. Plain Lowfat Greek Yogurt

1 c. Quaker Oats, finely ground

2 c. (approx.) Frozen Mixed Fruit – Peach, Strawberry, Pineapple, Grapes

¼ c. Frozen Blueberries

½ Banana

½ c. Orange Juice

¼ c. Pomegranate Juice

Splash skim milk if too thick

Blend all ingredients in blender until smooth.

(25 g Protein, 5 g Fat, 18 g Fiber)