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20 Juice and Smoothie Recipes for Energy and Vitality

20 Juice and Smoothie Recipes for Energy and Vitality

healthy smoothies

    Most of us wander into our kitchens rather groggily first thing in the morning, and reach for a cup of coffee or tea for a caffeine kick. Instead of starting your day with a caffeinated jolt, consider sipping something a little more nourishing and rejuvenating.

    These juice and smoothie recipes are as good for you as they are delicious, and can be enjoyed as either a wake-up tonic or an afternoon refresher. Live nutrients and enzymes in juices and smoothies feed every cell in your body, while liquids from the fruits you’re using keep you hydrated, and that’s a far better method of staying awake and energetic than knocking back all those dehydrating coffees.

    What you’ll need: a juicer, a blender or food processor, fresh fruits and vegetables, milks, herbs, and spices as the recipes require.

    1. Morning Sunshine Smoothie

    Packed with vitamin C, this sweet and tangy citrus smoothie will inspire smiles on even the rainiest morning.

    2-3 freshly-juiced tangerines

    1 ruby red grapefruit (juiced)

    A handful of frozen strawberries

    Peel and juice the tangerines with the grapefruit, and puree the blended juice with the frozen strawberries.

    2. Mango Blueberry Bliss Smoothie

    1 mango, peeled and cubed

    1 pint of blueberries

    1 banana (frozen or fresh)

    1 teaspoon of maple syrup.

    1 cup non-dairy milk of choice (almond, soy, or coconut are recommended)

    Puree all ingredients together in a blender, and enjoy. A handful of chopped ice can be added if desired.

    3. Minted Fruit Cocktail Juice

    1 apple, peeled, cored, and sliced

    1 orange, peeled and divided

    1/2 cup pineapple

    2 cups watermelon, cubed and seeded

    1 teaspoon lemon juice

    A small sprig of fresh mint

    Juice the apple and orange first, followed by the pineapple. Transfer juice to a blender, and add the watermelon, lemon juice, and mint. Puree until smooth.

    raspberry smoothie

      4. Berry Boost Smoothie

      1/2 cup blueberries

      1/2 cup blackberries

      1/2 cup cherries

      1 banana

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      1 cup almond milk

      1 tablespoon flax oil

      1 teaspoon honey

      dash of cinnamon

      Blend all of the ingredients together until smooth and creamy.

      5. Green Goddess Juice

      1/2 a cucumber, peeled and sliced

      1 stalk of celery

      1 handful of kale

      1 apple, peeled and sliced

      1 pear, peeled and sliced

      1 teaspoon lemon juice

      Juice all of the ingredients in order, ending with the lemon juice. If you find that the juice is too thick, pour a bit of water into your juicer to get the last bits of goodness out, and dilute the end product.

      Beet spinach and root juice

        6. The Iron Maiden Juice

        This juice is ideal for women who might feel weak or depleted after menstruating or giving birth.

        2 large beets, peeled and sliced

        2 carrots, trimmed

        1 small apple, peeled, cored, and sliced

        a handful of spinach

        1/4 cup of water

        Juice all of the ingredients in order, ending with a bit of water. This is an iron-rich, replenishing tonic that’s also a liver cleanser.

        7. Strawberry Fields Forever Smoothie

        1 cup strawberries

        1/2 a frozen banana, sliced

        1 cup coconut milk

        1 teaspoon honey or agave syrup

        Puree all of the ingredients in your blender, and adjust sweetener to taste (if desired).

        8. Peachy Keen Smoothie

        1 large peach, pitted, peeled, and sliced

        1/2 cup red strawberries or raspberries

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        1/2 cup peach or berry low-fat yoghurt

        1/4 cup milk (dairy or non)

        Puree all ingredients in a blender until smooth. Serve cold, and enjoy.

        9. Vitamin C Booster Shot Juice

        1 cup blackberries

        1 cup currants (any colour)

        1 orange, peeled and divided

        1 tangerine, peeled and divided

        1 kiwi, peeled and sliced

        1/2 teaspoon lime juice

        Juice all of the ingredients, and serve immediately.

        Green juice

          10. Easy Being Green Juice

          2 green apples, peeled, cored and sliced

          1 cup honeydew melon, peeled and chopped

          1 cup seedless green grapes

          1 handful spinach or kale

          1 kiwi, peeled and sliced

          1/2 a cucumber, peeled and sliced

          Put all of these ingredients through your juicer in order, and drink immediately. It’s best if the fruit has been in the fridge for a while so the drink is nice and cold.

          11. Berry Gorgeous Juice

          1 cup blackberries

          1/2 cup raspberries

          1/2 cup strawberries

          1 pear, peeled and sliced

          2 small red apples, peeled and sliced

          Juice all of the ingredients, and enjoy this luscious, fruity drink while it’s cold.

          12. Melon Melody Smoothie

          1 cup watermelon cubes

          1 cup cantaloupe cubes

          1/2 cup honeydew melon cubes

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          1 cup frozen strawberries

          Puree all ingredients until creamy and smooth. This is an amazingly re-hydrating elixir.

          Garden veggie juice tomato

            13. Garden Refresher Juice

            1 carrot, trimmed

            2 celery stalks

            1 red bell pepper, cored and seeded

            2 tomatoes

            1 handful of watercress, with hardest stems removed

            1 cucumber, peeled and sliced

            Juice all of these ingredients in order, and drink immediately. It’s great as a post-workout rehydrating elixir, or as a mid-afternoon pick-me-up. Add salt and/or a dash of hot sauce if you like.

            14. Paradise Smoothie

            4 or 5 slices of pineapple

            1/4 cup water

            2 oranges or tangerines, peeled and sectioned

            1 large handful berries (your choice)

            1 banana, peeled

            a handful of ice

            Juice the pineapple and oranges, adding a bit of water to get all the last yummy bits out, and transfer this juice to the blender. Add the rest of the ingredients, starting on low first to crush the ice, and then cranking up to high until it’s all smooth.

            15. Cold Remedy Juice

            2 celery stalks

            3 carrots

            1 clove of raw garlic

            1 inch ginger root, peeled and sliced

            1 large handful of spinach

            1 lemon, peeled and sectioned

            cayenne pepper or Sriracha sauce

            This is a perfect immune-boosting juice to help fight off colds and flus.

            Juice all of the ingredients in order, and then transfer juice to a small saucepan. Warm it slowly, but do not let it boil. Add hot sauce or cayenne to taste, and transfer to a mug. Drink it slowly, but finish it while it’s hot.

            16. Mango Lassi

            1 mango, peeled and sliced

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            1 cup milk of your choice

            1/2 cup plain or peach low-fat yoghurt

            1 tsp honey or agave syrup

            a few shakes each of cinnamon and cardamom

            Add all ingredients to your blender and puree for a minute or so until absolutely smooth.

            Mango drink

              17. Green Tara Juice

              5 celery stalks

              1 large handful of kale

              1 small handful of spinach

              8-12 stalks flat-leaf parsley

              1 lemon, peeled and sectioned

              1 cucumber, peeled and sliced

              Juice all of the ingredients in order, and serve chilled for ultimate goddess-like rejuvenation.

              18. Pomegranate Tart Smoothie

              seeds of 2 pomegranates, or 1 cup bottled Pom juice

              1 banana, peeled

              1/2 cup blueberries

              1/2 cup raspberries

              honey or agave syrup (optional)

              If you’re using pomegranate seeds, juice those first. Add pom juice to a blender, add the rest of the ingredients, and blend until smooth. Add sweetener if it’s too tart, and either more juice or a bit of water if it’s too thick.

              19. Remember Your Roots Juice

              2 large beets, peeled and sliced

              3 carrots, trimmed

              1 parsnip, trimmed

              1/2 inch ginger root, peeled and sliced

              2 tablespoons water

              Juice the ingredients in order, finishing with the water to extract anything left behind. Pour into a glass and serve immediately. You can add a dash of cinnamon or nutmeg if desired.

              20. Creamsicle Smoothie

              2 clementine oranges or honey tangerines

              1 peach, pitted and sliced

              1/2 cup vanilla soy or almond milk

              Juice the oranges first, and add that to a blender with the peach, and vanilla milk. Blend until smooth.

              Orange cream smoothie drink

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                Last Updated on May 22, 2019

                10 Simple Morning Exercises That Will Make You Feel Great All Day

                10 Simple Morning Exercises That Will Make You Feel Great All Day

                There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                1. Cat Camel Stretch

                Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                Here’s a video to guide you through:

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                2. Go for a Walk or a Run

                This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                3. Jumping Jacks

                Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                4. Abductor Side Lifts

                Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                Do about 10 to 15 raises for each side like this:

                5. Balancing Table Pose

                This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                ablab

                  6. Leg Squats

                  Not just legs are involved but also hips and knees.

                  Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                  The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                  7. Push Ups

                  You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                  An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                  Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                  This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                  8. Bicycle Crunches

                  There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                  Watch the video to see how this is done correctly:

                  9. Lunges

                  Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                  Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                  This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                  10. Bicep Curls

                  You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                  Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                  Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                  Here’re some important notes before you start doing this exercise:

                  Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                  These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                  You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                  Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                  More Articles About Exercises for Beginners

                  Featured photo credit: Unsplash via unsplash.com

                  Reference

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