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Last Updated on February 5, 2021

20 Juice and Smoothie Recipes for Energy and Vitality

20 Juice and Smoothie Recipes for Energy and Vitality

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

    1 cup almond milk

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    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

      1/2 cup peach or berry low-fat yoghurt

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      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

        1 cup frozen strawberries

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        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

          1 cup milk of your choice

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          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

              More by this author

              Catherine Winter

              Catherine is a wordsmith covering lifestyle tips on Lifehack.

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              Last Updated on April 30, 2021

              How to Stay Awake at Work Without Caffeine

              How to Stay Awake at Work Without Caffeine

              Coffee is a way of life for many employees. Caffeine gives them the boost they need to help them get through the day. But as we know, like sugar highs, eventually the caffeine boosts wear off. The million-dollar question at the office for many people should be googling is, “how to stay awake at work without caffeine?”

              According to Gallup, a staggering 85% of workers are “not engaged” at work.[1] That means the majority of the workforce around the world view their work negatively or are doing the minimum required to keep their jobs. As a result, it should come as no surprise that people are getting tired at the office.

              Perhaps, you’re like one of my clients. Every morning he starts off his day like many people all over the world. He heads into the kitchen, pops in a capsule in his Nespresso machine, and then sits in front of the TV while sipping his gourmet coffee. Then, throughout the day, he’ll have one or two more cups, especially if the Sandman is visiting.

              According to The National Safety Council, 43% of workers are sleep-deprived so it’s not uncommon to see people with a cup of joe on their desk.[2] Add in the meetings that seem to drag on and the hours we spend in front of a computer screen and the battle for our focus is very real.

              Caffeine has become the drug of choice for millions. People use coffee to jolt themselves back into focus. Starbucks has even made coffee hip and cool, not to mention pricey. But that doesn’t mean it’s good for us. Thankfully, there are better, healthier ways to stay awake.

              Here are some tips on how to stay awake at work without coffee.

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              1. H2O

              We all know the importance of drinking water. What most people don’t realize is the effect it can have on our focus and productivity. If you’ve ever been on a 6-hour plane ride or longer, upon landing, your body feels heavy. The reason is dehydration. The adrenaline from the excitement of heading to Disneyland with our family can mask our lethargy for only so long. Once it wears off, our body will feel it.

              The same thing happens at the office. The more dehydrated our body is the worse its functions. Headaches are largely linked to dehydration. Hydrating our body has numerous health benefits that are relatively unseen including the elimination of toxins from our bloodstream, improved digestion, lubrication of our joints and eyes, and increased concentration.

              Just how much water should we be drinking? According to The U.S. National Academies of Sciences, Engineering, and Medicine, women should drink about 2.7 liters a day, while men should drink about 3.7 liters.[3]

              Despite knowing we should drink more water, many people don’t. Why is that? Simply put—boredom. It’s lacking in taste. Coca-Cola, Mountain Dew, or Monster Energy are what people turn to instead. It doesn’t hurt that they have caffeine in them either, giving them a double shot of energy in the form of sugar and caffeine.

              How do we combat this? Easy, by making water “cool.” Liven up your water by adding ice cubes made out of 100% fruit juice or add wedges of fruits to your water infusing them with a hint of your favorite flavors.

              Suggestion: Download an app or set up alarms to notify you throughout the day to drink water. Your body will thank you.

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              2. Good Night’s Sleep

              Like water, this should go without saying. It should, but with 43% of workers being sleep-deprived, it needs to be said, over and over again. Too many people shortchange their sleep because of work or fun.

              For most people, there’s just not enough time in the day to do everything they want to. Burning the midnight oil before a big presentation or project is understandable but long-term, our body and performance will suffer if we push our body too hard.

              A few years ago, the WSJ coined the term “sleepless elite,” referring to a small group of people that only need a short amount of sleep every night. Scientists estimate they make up only about 1% of the population.[4] You might be one of them. Only you know how effective you can be on a few hours of sleep. I’m not one of them, and chances are likely you aren’t either. I’ve only ever met one person who fit the bill, but the impact it is having on their body is still unknown.

              We are all unique. Each of our bodies functions slightly differently, but for most people, seven to eight hours a day is needed for optimum performance. But it’s not just about quantity but also quality, which is why it’s important to have a 30-minute cool-down before getting into bed.

              Turn off all screens. If possible, switch to yellow light. If not, simply turn down the lights. Turn off notifications on your phone. Do everything you can to make your environment conducive to sleep. Finally, reading a chapter or two in a good book to make yourself sleepy is a great way to get ready for bed. Doing these simple things will dramatically improve the quality of your sleep.

              Suggestion: Create a daily cool-down routine to ensure the quality of your sleep.

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              3. 80% Rule

              In Japan, there’s an expression, “8 bun me,” which refers to eating until you’re 80% full. It’s actually a stroke of genius, especially for those looking to get more done at work. Knowing how to stay awake at work without caffeine is a real challenge for many people, but adjusting your diet is a great place to start.

              When I first moved to Japan, I often found meals to be much smaller than those in America. I’m not going to lie, it bugged me at first. I found myself still hungry after lunch. Over time though, my body adjusted.

              The problem with a full stomach is that it pulls blood away from our brain, which is why many people feel sleepy after lunch. Not feeling full after lunch will allow you to operate at a higher level at the office.

              Most of us have been taught to have a light breakfast, a more robust lunch, and a big meal for dinner. Ironically, it should be the other way around. The problem is a big meal for dinner is something most people don’t want to change. Therefore, we should go to work on the other two meals.

              For many people in the West, breakfast consists of a banana, cereal, or peanut butter and jelly sandwich. So, by the time lunch rolls around, it’s not surprising they’re hungry. The large lunch leads them to be sleepy in the afternoon. Instead, consider having a more substantial breakfast that will see you through the day. That way, lunchtime can be nothing more than a snack, allowing your mind to stay sharp until you finish up for the day.

              Suggestion: A few small changes in your diet can lead to improved productivity at the office.

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              4. Breathing

              Breathing is another undervalued technique to boosting our performance. Patrick McKeown’s The Oxygen Advantage, James Nestor’s Breath: The New Science of a Lost Art, and Wim Hof’s The Wim Hof Method: Activate Your Full Human Potential all delve into the power of breathing and oxygen.

              Brendon Burchard, the bestselling author of Life’s Golden Ticket: A Story About Second Chances and the creator of High-Performance Academy, says, “I don’t hope to have energy. I generate energy.” He does this through a series of breathing and physical exercises and it’s remarkable how effective these are in helping us boost performance.

              Suggestion: Take the time to learn how to breathe as it can an effective way to boost energy or relax your body.

              5. Reward Your Body

              Another long-term solution to help us stay awake at work is by rewarding our bodies. Our bodies work hard for us. The daily grind can take its toll on our bodies over time, which is why it’s critical to reward our bodies.

              Massages are an excellent way to reduce pain and muscle soreness while improving blood flow and reducing blood pressure. Nice warm baths can also achieve similar results. Massages and baths help battle insomnia, reduce injuries and anxiety, help with joint pain, and much more.[5][6]

              Suggestion: Schedule regular massages into your month.

              Bottom Line

              Learning how to stay awake at work is a real challenge for millions of people the world over. Many turn to caffeine in the form of coffee to give them the boost they need, but it’s a short-term solution for a long-term problem. Instead, we should focus on changing a few of our daily habits. The results will astound you and with any luck, you’ll be able to kiss the caffeine habit goodbye.

              More Tips on How to Stay Awake at Work

              Featured photo credit: Ilya Pavlov via unsplash.com

              Reference

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