Try These Smoothie Recipes to Battle Fatigue, Naturally

Smoothie recipes

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.

Six Smoothie Recipes That Can Increase Your 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.

Coffee Alternatives

Coffee

Coffee

Do you start each morning with a cup of coffee? Do you consider yourself dead to the world until you get your first sip? Throughout the day do you find yourself needing more coffee to get through the rest of your day? If your answer was yes to any of these questions, you may find yourself thinking about possible coffee alternatives.

While coffee is excellent for giving you a boost of caffeine to wake you up and get you ready for the day, some reasons might make a coffee substitute necessary. You may find yourself needing to reduce the amount of caffeine in your life for health reasons, or maybe you want to save some money and not be dependent on grabbing a coffee every morning. Whatever the reason, leaving coffee behind can be a bit challenging.

At Balanced Care, we strive to teach the principles of healthy living as well as treat our patients holistically. Our naturopathic doctors find the most natural therapies to benefit our patients and help them prevent disease. If you are ready to ditch the coffee habit, our knowledgeable and experienced staff is ready to help you with a detox or cleanse to jumpstart your new, healthier lifestyle. If a detox or cleanse isn’t for you, we also can assist you with diet and nutrition and find a healthier coffee alternative.

You might think that a coffee alternative sounds dreadful. If you’re dependent on a cup of Joe every day, or even more, you might want to try these healthy coffee substitutes.

Go Green – Tea That Is

Green Tea

Green tea is a healthy and low-caffeine alternative to coffee. You can drink it hot which will be reminiscent of your coffee days, and it contains a lot of fantastic benefits. With less caffeine than coffee, but enough to still satiate your caffeine cravings, green tea might help you still feel awake and alert.

Green tea is full of antioxidants that have many health benefits that will help keep you healthy. While green tea may not taste like coffee, drinking it hot and thinking of the fantastic health benefits will help make it an acceptable alternative.

Also Read: Healthy Soup Recipes

Teeccino Instead of Cappuccino

If you are looking for an alternative to coffee that’s sweet and delicious, Teeccino is an excellent choice. This herbal coffee is caffeine free but will give you the taste and feel of coffee. If you are looking to cut caffeine out of your diet but still crave the warm goodness of your trusted cup of coffee, you’ll love Teeccino.

With a variety of flavors that will resemble coffee and nutrition in every cup, you’re sure to kick the coffee habit in no time. While it may be caffeine free, Teeccino still provides an energy boost, however, it’s all natural.

The Latest Craze: Kombucha

Have you heard of Kombucha yet? Kombucha is a fermented tea drink that boasts health benefits as well as an acceptable coffee alternative. Not only will you enjoy drinking it, but making it at home could be your next hobby. With probiotics to also assist with gut-health, Kombucha is also healthy.

Iced Coffee Alternatives

Iced Coffee

Some people live off of iced coffees once summer rolls around. Some people even choose to drink iced coffee regardless of the season. If you love iced coffees, a smoothie featuring delicious nuts is an excellent choice.

Nuts are high in protein and fiber, so the additional health benefits you’ll enjoy making this healthy coffee substitute a smart option. Nut smoothies offer a great natural pick-me-up by helping to elevate your blood sugar levels. With cashew milk, nut butter, and protein powder, you’ll have a delicious and nutritious coffee alternative.

Also Read: Natural Remedies for Heartburn and Indigestion

Chai Tea

If you are looking for something that will be a close match to the coffee taste you are used to, Chai Tea is a winner. The smooth and creamy texture will make you think you’re drinking coffee, but with considerably less of the amount of caffeine.

Milk, black tea, and spices make up this lovely drink. You’ll enjoy trading your coffee in for this healthy alternative. Drinking a hot cup each morning will make an easy replacement for your typical coffee habit.

Start Making Healthy Changes Today

Making healthy choices when it comes to your diet can sometimes be challenging. Keeping your health in mind and looking for natural options to keep you feeling good is a priority for many of us. While it may seem like a very small step, reducing your caffeine intake can go a long way in benefiting your overall health.

From improving your sleep cycle and reducing anxiety to lowering your blood pressure and eliminating headaches, leaving caffeine behind is a smart choice. At the very least, reducing caffeine can still promote a healthier and happier lifestyle.

Nutrition plays an essential role in your overall well-being. By making choices to eat well and avoid less than healthy options, you will feel better. If you are suffering from ulcers, headaches, high blood pressure, or sleeplessness, reducing or eliminating caffeine can help restore your health.

Also Read: Our Favorite Local and Healthy Restaurants

Let Balanced Care Help You Get on the Right Path

If you aren’t sure where to start when it comes to making healthy changes to your lifestyle, Balanced Care can help you develop a plan to gain control of your health in a holistic and natural way. Our caring and knowledgeable Naturopathic doctors are ready to assist you in any way.

When you are ready to remove caffeine from your diet and need some extra guidance or information, Balanced Care is here to provide you with natural solutions.

Contact us today and see what we can do for you when it comes to your health. We offer free fifteen minute consultations over the phone or in person.

We are ready to listen carefully to your health concerns and goals and work closely with you to help you understand the importance of healthy living. We look forward to creating an individualized plan just for you and helping you discover natural treatments

Healing Benefits of Garlic

Garlic

Garlic

You may have heard that garlic keeps away vampires, which is as good a reason as any to keep some on hand. But have you heard that eating raw garlic or taking garlic supplements can help keep away the common cold? It can also help your body fight off the germs should they get through your defenses.

There’s more to garlic than a tasty ingredient in your favorite Mediterranean dishes. Garlic has immune-boosting properties that are useful in many ways to keep you healthy. If you feel the unmistakable signs of a cold coming on, reach for some garlic to keep it at bay. Garlic is good for colds, which is why we at Balanced Care recommend it as part of your winter defenses.

From Apothecaries & Herbalists to Mainstream Science

Garlic has been a part of healers’ regimens for centuries. Medicine people, midwives, and herbalists have prescribed garlic for a variety of illnesses and inflammation in cultures around the world. Recently mainstream western scientists have researched garlic’s healing properties and corroborated hundreds of years of natural remedies with concrete data.

One study had one group of participants take garlic supplements over a set period of time, and another group did not. The group that took daily garlic had fewer colds than those who did not consume garlic.

Another study people who already had a cold took garlic supplements. Researchers reported that those taking garlic had fewer cold symptoms and felt better sooner than those not taking garlic.

Most scientists attribute the allicins, or sulfur-containing compounds, in garlic to its anti-cold virus effects. However, there are many other compounds in garlic that scientists think play a role in reducing the viral load, and the research continues.

Also Read: 5 Foods Needed To Balance Your Hormones

Best Ways to Get Your Garlic if You Have a Cold

Garlic

Fresh garlic is the most powerful and potent for its cold-fighting properties. If you enjoy the taste of garlic — or can at least stand it — this is the fastest and most effective way to get the good stuff in garlic into your system.

Eat a Clove at a Time

Simply peel off the “paper” outer covering of a garlic clove, press it with the side of a knife to crush it slightly, and then wait 10 or 15 minutes before popping it in your mouth. If it’s too pungent for you, have a glass of orange juice on hand as a chaser to counteract the taste. Try one clove every three or four hours.

Also Read: Can Food Allergies Really Be Cured?

Make a Garlic Drink or Tea

Crush a clove of raw garlic with a garlic press and add to a glass of 6-8 ounces of water. Add in one to two tablespoons of honey, stir vigorously and drink quickly. Honey has both antibiotic and antiviral properties. Instead of honey, add two tablespoons of lemon juice for a refreshing drink. Lemon is a good source of vitamin C and helps to reduce congestion and dehydration.

It’s important to crush or mince the garlic cloves and let it sit for 10 to 15 minutes. This process “activates” the allicin compounds in the garlic by spurring enzymatic activity.

If drinking cold garlic water, even with honey or lemon, doesn’t appeal to you, try making a warm garlic tea. To brew, cut three or four cloves of garlic in half and add to three cups of water. Bring to a boil. Turn off the heat and then add ½ cup of fresh lemon, including the seeds and the rind and ½ cup of honey. Let it steep for 10 minutes, then strain. Sip throughout the day and warm in the microwave as needed. The warm liquid will help decrease congestion, and your brew  will contain large amounts of antioxidants, vitamin C, and allicin compounds.

Cook with Garlic

If you have a cold, add some heads of garlic to your shopping list. Use 2-3 cloves at every meal while you are sick. Crushed or minced garlic can easily be added to your dishes, even if it’s vegetable broth, chicken noodle soup, or other comfort foods. Add garlic to your rice as it cooks, or to vegetables or potatoes. Rubbing crushed garlic over your meat before cooking is also an excellent way to use garlic in your meal preparation.

Also Read: 6 Health Benefits Of Sesame Seed Oil and How to Use it to Improve Your Health

Garlic Supplements, Oils, & Extracts

Garlic

Two or three cloves of garlic per day are the right amount to get the benefits of garlic for your health. If you choose to use a garlic supplement, aim for between 600 and 1,200 mg per day. There are several ways you can take garlic as a supplement. These do not contain the allicins that raw garlic do, but they do retain garlic’s other beneficial properties.

Garlic Oil

You can buy oil, usually olive or grapeseed, that has been infused with raw garlic. Or try making your own. You can use the oil on your salads on in cooking, or you can purchase capsules filled with the liquid.

Aged Garlic Extract

This is made from slicing raw garlic and aging it in ethanol for 18 months or more. The extract is taken medicinally under the tongue. Studies have shown that aged garlic extract retains its medicinal properties, including reducing the severity of colds and flu.

Treating Your Cold Naturally

Of course, in addition to eating garlic to help kick your cold, you need to also take care of your whole body. Get plenty of rest and drink lots of fluids to stave off dehydration. Gargling with warm salt water is a tried-and-true method for reducing throat scratchiness and irritation.

You can also try taking a zinc supplement to give your immune system a boost; zinc has also been shown to reduce the duration of a cold. And don’t forget chicken soup — with plenty of garlic. The warm liquid helps to open your lungs and reduce congestion, and the broth also has healing properties.

Balance Your Health

For a holistic approach to your health and natural remedies to boost your immune system for greater wellness, contact  us at Balanced Care. Our doctors are well-versed in traditional and natural methods to take care of your health. We will listen to your needs and consider your treatment systemically.