Fab Fruit & Fiber Smoothie Recipe
January 27, 2011
Laura Mak's Fab Fruit & Fiber Smoothie
So many times fruit smoothies are so full of sugar and not enough protein. They may taste great, but very soon after you consume it, a message is sent out to the body and it typically goes into sugar shock shortly thereafter. So much for getting energy from a smoothie. Well, not to worry – I have come up with several options for healthy energizing smoothies.
This week, I created an easy to prepare, full of fiber, and more importantly – yummy smoothie! One of the staple ingredients is Egg Whites. You can get these by the gallon, or if you are just getting started, you can pick them up in the refrigerated section of your local grocery store. They are pasteurized, so its not like I am trying to ask you to pull a “Rocky” by drinking raw eggs. The pasteurized eggs don’t really have a flavor, which works perfect for a smoothie as it takes on the flavor of the ingredients consumed.
I like to use only a small portion of fruit in the smoothie. The fruit I typically chose are those that are full of antioxidants and nutrient dense.
“Fab Fruit and Fiber Smoothie”
1/2 Cup of pasteurized Liquid Eggwhites (12g of protein)
6oz Siggi’s Icelandic Yogurt – Plain, Vanilla, Pomegranate, or Blueberry* (16g protein/6oz, only 6g carbohydrates)
2 Tablespoon of Flax USA Flax Sprinkles (3g protein and 4g of fiber)
2 Tablespoons of Wheat Germ (3g protein and 2g of fiber)
4 Medium strawberries fresh or frozen
1/2 Banana
3oz Vanilla Almond Milk (1g protein and 1g fiber)
5 Ice cubes (or more to make even thicker)
*I find Siggi’s Icelandic yogurt has the highest concentration of protein with minimal sugars. 16g protein/60z, only 6g carbohydrates, 4g of sugar – most other brands of yogurt are significantly higher in sugar and lower in protein. If you can’t find Siggi’s then my next favorite is Fage’ Greek yogurt.
Blend all ingredients together in the blender for about a minute or two. Blend until thoroughly mixed then pour into a large cup.
This “Fab Fruit and Fiber Smoothie” gives you 35g of protein and 7g of fiber. Enjoy this treat for a quick on the go breakfast or a perfect mid-afternoon pick me up!!
For more recipes you can also check out The Premier Online Nutrition Club, where you can have a specific nutrition program created just for you based upon your needs, goals, and style of program (such as diabetic, low glycemic, fat loss, weight gain, etc. There are about 30 different options to chose from!)
“Heart Healthy Habits”
January 27, 2011
I have created a top 10 list for you to enjoy about easy and healthy habits you can create and your heart will benefit.
1. Sodium Check – the recommended daily intake for sodium is 1,300mg. Many processed products are very high in sodium. Think about eating more natural products versus man-made products. (FYI – a Whopper has 1,310mg of sodium – a full day’s worth of sodium)
2. Hydrogenated Oil – it is best to eat food with no partially hydrogenated oils or trans fat on the nutrition label. Note: products can say that they have zero trans fat if it is .5g or less.
3. Calcium – according to a Harvard Study, people with low calcium in their diet have more calcium in the smooth muscle cells and that makes the arteries constrict and raise blood pressure. Study shows you can get calcium – 3 servings from low fat yogurt or low fat milk to satisfy the calcium requirement.
4. Nutritional Value: read the labels on products. It should have 20% or less of RDA for carbohydrates and aim for 5grams of fiber. This is especially important if blood-glucose is high.
5. Good Lifestyle – unfortunately good habits do not just cancel out the bad habits. For example, if you are smoking and not exercising but you think by eating fruits and vegetables, it will balance out, you are wrong.
6. Good Fats: fat-free doesn’t mean it is better than low fat. Many times fat-free foods add sugar and sodium in attempt to make the product taste good. Both monounsaturated fats like olive, canola, and peanut oils and polyunsaturated fats like in salmon, nuts and flaxseed can even lower cholesterol. Approximately 30% of calories can be from healthy fats.
7. Down time: it is important to leave yourself quiet time daily. Those who do not, have a higher risk for anxiety, mental stress, and potential chronic heart stress. As little as ten minutes a day can make a significant difference.
8. Legumes: try eating legumes 4 times a week and it can reduce risk of cardio vascular disease by 22% according to a large-scale study from Tulane University. Lentils are rich in soluble fiber and can reduce LDL (bad) cholesterol.
9. Whole Grains: three servings of whole grains per day rather than one serving can reduce the risk of death from heart disease by 30%, according to the Iowa’s Women’s Study.
10. Tea Time: both green and black tea are high in flavonoids, which can inhibit the clumping of platelets, blood clotting cells. This can prevent constriction in the arteries, which controls blood pressure and maintains normal blood flow.
**If you would like additional training, nutrition, and healthy living tips, you can visit LauraMak.com for more inside secrets. Be sure to sign up for our FREE weekly ezine, Mondays with Mak Attack Fitness, created for the health conscious fitness enthusiast who wants to feel good on the inside and look great on the outside!
Finding Happiness
January 3, 2011
The good news is in – happiness can be measured, but not bought. According to the December 2008 issue of Mayo Clinic Women’s Health Source they discovered this in their research. Those are two observations made by researchers as they studied well-being from the scientific perspective — sociological, biological, genetic and psychological.
Age, genetics, and a sense of purpose are significant factors in happiness. Money? Not so much. Poverty is not conducive to happiness, but once basic needs are met, income levels don’t change life satisfaction much.
Among other highlights of the happiness research:
* Health: People in excellent health are almost twice as likely to be happier than those in merely good health. Poor health makes 70 percent less likely to be happy, compared with those in good health. And, a sense of well-being is linked to greater longevity and less risk of disease.
* Higher levels of education: They discovered intelligence boosts happiness.
* Social connectedness: also increases happiness. This factor may explain why women are happier (and commit suicide less) than men, who are more likely to be socially isolated, especially after they retire.
* Genetics: Numerous studies have shown that genetics accounts for up to half of individual differences in both well-being and positive personality traits, which are closely linked. And women tend to be slightly happier than men.
* Life circumstances: Regardless of genetics, people respond to life events, and long-term levels of happiness may change after major life events such as marriage, divorce or the death of a loved one.
* Midlife crisis: This plunge is real, no matter where you live or what your circumstances. According to a study of about 2 million people in nearly 80 countries, mental distress peaks at midlife. In the United States, this typically happens for women at around age 40 and for men at around age 50.
* A happiness boost: Some researchers suggest focusing on intentional activities, the ones you choose to engage in mindfully and actively, as a good way to boost long-term happiness.
* Golden years glow: Contentment swings up later in life. People in their 60s and 70s tend to be as satisfied as younger people. No one knows for sure what causes the upswing. It could be acceptance of weakness, more maturity or more appreciation for life as friends and loved ones die. And, happier people may live longer, affecting the data. (Finally something we get to look forward to as we grow older!)
Remember these eight factors that contribute to happiness cannot be found in a bottle, pill, or prescribed. Happiness does depend on you and your choices. Chose to be happy, and surround yourself with people, things, and thoughts that make you happy.
Smiles – Laura Mak 
Stretching for Relief
January 3, 2011
A stiff neck, tension headache, and tight shoulders are often experienced by people first thing in the morning or at the end of a long strenuous work day. I suspect this is happening more often as we are getting back to our work schedules.
Gentle stretching exercises can help alleviate the aches associated with tight muscles of these regions.
Keeping your flexibility is important in preventing discomfort, headaches, and minimizing chances of injury.The following stretches should be performed upon wakening as well as during breaks at work to minimize tightness and decrease the potential of tension related headaches.
Neck Stretches
Day to day living, po
or posture, and injury often result in tight neck muscles which can contribute to chronic headaches. Gentle neck stretching exercises can be quite effective in decreasing muscle tightness. The exercises can be performed without fancy equipment and only takes a few minutes. Four simple neck stretching exercises include:
*Flexion Stretch – Chin to Chest. 1) Gently bend your head forward while bringing your chin toward your chest. 2) Stop when a stretch is felt in the back of your neck. 3) Hold position for 15-30 seconds. 4) Return to starting position. (Neck in mid line position). 5) Repeat above stretch 5 more times.
*Extension Stretch - 1) Gently bend your head backward so that your eyes are looking up.2) Stop when a stretch is felt in the front of your neck. 3) Hold position for15-30 seconds. 4) Return to starting position. (Neck in mid line position). 5) Repeat above stretch 5 more times.
*Rotation -Side to Side - 1) Gently turn your head to the left, looking over your left shoulder. 2) Stop when a stretch is felt in the right side of your neck. 3) Hold position for 15 seconds. 4) Return to starting position. (Neck in mid line position). 5) Repeat above stretch 5 more times. 6) Gently turn your head to the right, looking over your right shoulder. 7) Stop when a stretch is felt in the left side of your neck. Hold position for 15 seconds. 9) Return to starting position. (Neck in mid line position). 10) Repeat above stretch 5 more times.
*Lateral Flexion - Ear to Shoulder. 1) Gently bend your neck in attempts to touch your left ear to your shoulder. 2) Stop when a stretch is felt in the right side of your neck. 3) Hold position for 15-30 seconds. 4) Gently raise your right arm out to the side at horizontal, slowly lower the arm down to the leg, taking 30-60 seconds to do so.
Shoulder Stretching
Stretching your shoulders can feel good, especially for those of us who spend long hours hunched over a computer. It can also improve your posture. Some good examples of stretches that can help relieve tightness include:
*Posterior Shoulder Stretch – 1) Hold your left arm across your body and grab the back of your left elbow with your right hand. 2) Pull the left elbow in as far as you can so that your left fingertips can reach your upper back. 3) Hold position for 15-30 seconds. 4) Repeat for the right shoulder.
*Anterior Shoulder – This behind-your-back shoulder stretch will stretch the front of the shoulder and the chest. 1) Begin standing up straight with shoulders relaxed and backs. 2) Clasp your hands behind your lower back. If you have difficulty doing this, hold on to a towel or walking pole positioned horizontally behind your back. 3) Lift your clasped hands, keeping your elbows straight, back out away from your body. 4) Keep an upright posture. Stop lifting at the point you no longer feel comfortable; don’t stretch to the point of pain. 5) Stretch for 15 to 30 seconds.
*Shoulder Rolls – Roll the shoulders down and back, starting with small circles and working up to larger circles. Do 10 circles backwards and then repeat forward circles.
*Arm Circles – With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 15 with each arm.
*Twisted Shoulder Stretch – 1) Take the hands straight out in front of you and rotate the arms so that the palms face away from each other. 2) Cross the arms so that the palms are pressed together and round the back, reaching the arms away from you as you relax the head. 3) Hold the stretch for 30 seconds.
Back Stretching
Day to day activities can often cause tight back muscles. Over time this can result in significant back pain and increase your risk for back injury. The following exercises will help stretch the major muscles of your back in a quick and effective way. Performing these stretches will help prevent back pain and assist in reducing present back aches.
*Back Stretch – 1) Contract the abs as you tip forward from the hips, bringing the hands down to the floor. 2) Relax the head down and reach with your fingertips to stretch the back. 3) Hold for 30 seconds.
*Wide Back and Shoulder Stretch – 1) Contract the abs as you tip forward from the hips. 2) Take the feet wide and bring the arms inside the legs, then wrap the arms around the back of the calves, grabbing onto the ankles. 3) Gently pull with the hands to open the shoulders and stretch the upper back. 4) Hold for 30 seconds.
You can do one or all of the exercises when you feel the need. These are easy to do when waking up in the morning, at the office, or when winding down in the evening. Hope these make you feel good!
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