10 Ways To Make Smoothies Your Go-To Fast Food

When you're running from home to work or elsewhere, getting 'grab-and-go' food is a great convenience. However, greasy fast food isn't good for you and might be something that you're trying to avoid. How about a compromise? Smoothies can be both healthy and a grab-and-go food, so check out the tips and recipes below!



Smoothies are my favorite example of a perfectly balanced meal. They're a convenient, delicious way to optimize nutrition and enjoy a tasty, refreshing raw meal of protein, healthy fat, phytonutrients, vitamins, minerals, fiber, and other fabulous nutrients. And they're great when you're in a hurry—think of them as the Omni Diet's fast food. 

If you've never made smoothies before, I recommend you give them a try. Before you know it, you'll wonder how you lived without them! Here are some tips for making sensational smoothies: 

1. Use a high-powered blender. 

It doesn't have to be expensive, but it's best if it's high-powered. Vitamix is great, but expensive. Blendtec is also a great product. 

2. Play with the ingredients and be creative, but pay attention to sugar and calorie content. 

Make sure to include at least 1 tablespoon of healthy fat and 20 to 30 grams of protein. 

3. Use pure coconut water, which is a natural electrolyte-rich "sports drink," as a smoothie base. 

If you like to add ice to your smoothies, freeze coconut water in an ice cube tray and toss coconut cubes into the blender. 

4. Add soluble fiber to increase feelings of fullness and satiety, and to aid with bowel health. 

Inulin is a prebiotic (food for the good bacteria in your gut.) Glucomannan increases bulk, balances blood sugar, and has been shown to improve cholesterol profiles. 

5. Add in superfoods. 

Some ideas: bee pollen, aloe gel, maca root powder, acai, pomegranate, camu camu, lucuma, and goji powder, many of which are believed to have anti-inflammatory properties. 

6. Add freeze-dried greens. 

My favorite brand is Vibrant Health Green Vibrance, which contains probiotics and a lot of fruit and vegetable extracts. I also like the chocolate flavor from Amazing Grass. I buy it at my local health food store. When choosing powdered greens, be sure they do not contain gluten. 

7. Add some raw greens. 

They contribute lots of fabulous nutrients to smoothies, but they have a tart taste that can take some getting used to. If you're sensitive to the taste of raw greens, start with a small amount, and gradually increase the amount you add as you acquire a taste for them. Your goal should be four parts greens to one part fruit. You can also add a teaspoon of raw honey (if you're not insulin-resistant) to soften the bitterness of the greens, but once you get used to it, cut back and eventually eliminate your use of sweeteners other than stevia. 

8. Enjoy some raw cacao. 

This is one of my favorite ingredients—it's the pure form of cacao before it has been processed. It is loaded with antioxidants and phytonutrients, and adds fun flavor. You can find it in most health food stores. 

9. Add 1 or 2 teaspoons of coconut butter or almond butter. 

This will add the appropriate amount of healthy fats, soften the taste of the greens, and add a creamy texture to a smoothie. 

10. Toss in some additional fiber and plant-based proteins. 

One tablespoon of flax, hemp, or chia seeds adds fiber and protein. These ingredients are high in omega-3 fatty acids and contain potent cancer-fighiting properties. Do not use flax oil—it contains inflammatory omega-6 fatty acids and loses most of its anti-cancer benefits during processing. 

Ready to get started? Here's a recipe I love. 

Chocolate-Covered Strawberry Smoothie 

Serves 2

Ingredients

• 1 cup organic strawberries, frozen
• ¼ avocado (about 2 tablespoons)
• 8 ounces unsweetened almond milk
• 1 cup baby spinach
• 1 tablespoon sunflower seeds
• 1 scoop sugar-free chocolate protein powder (use 2 scoops for large men)
• 1 tablespoon freeze-dried greens
• 1 dropper full chocolate-flavored liquid stevia

Optional

• 1 teaspoon raw cacao, unsweetened (found in health food stores)
• fiber
• bee pollen
• aloe gel

Preparation

1. Add all ingredients to blender bowl.

2. Turn blender on low at first, then increase speed.

3. Add additional water or almond milk to achieve desired consistency.

4. Pour into glasses and serve cold.

Nutritional information per serving

235 calories

25g protein

22g carbohydrates

9g sugar

7g fiber

9g fat

1g saturated fat

0.0mg cholesterol

124mg sodium

Excerpt from THE OMNI DIET. Copyright © 2013 by Tana Amen. All rights reserved. Reprinted with permission of St. Martin’s Press.

Photo Credit (Strawberry Banana Smoothie): Jim Kennedy 

Photo Credit: Shutterstock.com

Original Article Here: http://bit.ly/1auCvBs

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5 Tips for Throwing a Dinner Party in a Small Apartment

Have you ever thought about or talked about throwing a dinner party with some friends at your place? If you have, but have never gone through with it or at least not recently, maybe all you need is a little push to having a great evening with some friends. Well here's that push! Check out "5 Tips for Throwing a Dinner Party in a Small Apartment"

1. First of all, throw a dinner party.

The number one deterrent to throwing a successful dinner party in a small apartment is... not throwing one at all. (Surprise!) Seriously. If you've been holding off throwing a party because you think your place is too small, or you're embarrassed that it's unfinished or not decorated like you want, or you have some archaic idea that parties should be big, or glamorous, or whatever... stop. 

Wherever you live, you can throw some kind of dinner party. It may only be for three people, or maybe you'll surprise yourself by fitting in 15 people or more. But if you have a desire to bring people into your home, if you love your friends and love cooking and want to share food with them, you can and should do it! Everything else can be worked around or managed, but you have to commit to throwing a party first.

2. Don't be afraid to rearrange furniture for the evening.

I talked about rearranging my living room in my main dinner party post on Wednesday, and this was really the thing that changed everything as far as decorating goes. By swapping my dining and living areas, i.e. I moved my dining table into my living room, and shifted a few living room lounge chairs to where my dining table used to be, I made my table the focus of my apartment. Would I normally keep my dining table there? No. On a day to day basis it sits pushed up against a wall, but for a party it made sense to move everything around to create more space and a better flow.

Beyond rearranging, you can also just remove things from the room. Make the other rooms in your apartment storage rooms for the evening. Move that end table into your bedroom for the night. Prop the coffee table upright against the wall in your office. Yes, now you can't walk around your bed, but remember, it's just for one night! 

3. Go for mood lighting.

I believe that almost anything is improved with good mood lighting. If you can help it,don't use overhead lights. The overhead lights in my apartment use energy-efficient fluorescent bulbs — great for never having to change a lightbulb, but terrible for atmospheric lighting. I rarely use them if I can help it!

Instead I rely on lamps with a warm white light, tea lights and candles, and string lights. For this party I hung globe string lights from Target over my dining table. That, again, is another reason it helped to move the table! By putting it in the center of my living room, I was able to use my bookshelf as a hook for the lights on one side. I also put tea lights all over the table.

A softer, warmer, dimmer light is just cozier overall, but it also serves to mask any apartment imperfections you might be concerned about. For example, had I had my overhead lights on my friends may have noticed the few small stains on my living room carpet. Or the fact that I didn't get a chance to dust the bookshelf. And my curtains could really use a good washing. So whatever your insecurities about your small place, good mood lighting makes everything look and feel better.

4.  Make it a collaborative experience.

One commenter on Wednesday's post asked why I chose to put up a menu on the wall when there was nothing unusual about the ingredients or courses. A good question! I wanted to put a menu on the wall because I think it's a lovely detail for any dinner party. I was initially inspired to do a menu when I attended an outdoor dinner party last summer in Tel Aviv, an experience I wrote about here. I like how a handwritten wall menu at a small dinner party is a touch of the formal in an informal setting. I also think it draws guests more fully into the experience by giving them a glimpse into what the evening holds. 

I think anything that engages your guests in some way — gets them participating, talking, thinking, anticipating — is always a good thing. 

5. Realize it won't all be perfect, and that's okay.

My final tip for having a successful dinner party with friends in a small apartment is really more a reminder that friends are friends for a reason. If the dumplings for the soup don't come together perfectly, or dessert is a little late, or you have to run out for more wine, or you're exhausted by the end of the night and just want to sit and listen and not play "hostess" anymore.. that's all okay. The whole reason you threw a dinner party in the first place is to get together and enjoy each other's company and some good food. Good friends will undoubtedly understand if things don't go perfectly, and will probably even jump in and offer to help out. I'm not Martha Stewart. You're not either. (Unless you're reading this, Martha! Hi!) 

So without getting too sentimental, it's good for us all to remember what's really important, no matter how small your apartment. Thank you, friends and guests, for coming out tonight. Thank you for crowding around a table to enjoy a meal together. Thank you for ignoring the fact that the bathroom is right off the kitchen. Thank you for not noticing the pile of dirty plates in the kitchen you should so clearly be able to see because this is a studio apartment. Thank you for lighting candles, and lifting glasses, and dancing in place. Let's do it again soon!

Photographed by Gabriela Herman
Follow Gabriela on Twitter → @gab

Original Article Here: http://bit.ly/10W9Tl2

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How To Get Better Sleep Naturally

Everyone needs their beauty rest, but often many people don't get the quality 'zzzs' that they need to in order to feel functional and energetic! We've found a few tips on "How To Get Better Sleep Naturally", so check them out below and get ready to sleep like a log!




1. Get enough.

While you may think you function ok with just five or six hours sleep, the truth is, it's not enough. Sleep cycles occur in four-hour patterns; brain waves gradually slow to a deep, restful state around the two-hour mark, then slowly speed up again to a lighter dream-filled sleep at four hours before repeating the whole cycle again.

When we wake up after six hours, we're actually forcing our brain out of a deep sleep state rapidly and shortening that rejuvenating deeper phase essential for repairing our bodies and minds. If we get eight hours, we wake up at the end of two complete cycles and our brains are already naturally at the faster phase between sleeping and waking, enabling us to start the day feeling refreshed and energized.

2. Plan one hour of down time.

Instead of watching TV right before bed, take some time to consciously relax and settle down. Get into bed an hour before your bed-time and use the time to read an inspiring book, meditate, write in a journal or make love. Make sure to set boundaries on electronic distractions, such as no TV, texting, phone calls or social media after 9 p.m., and try not to have these devices in the bedroom at all.

3. Make your bedroom a sanctuary.

To enhance a restful night’s sleep, you need to create an atmosphere in your bedroom that's warm, comforting and inviting. Paint the walls a calming color and invest in a good-quality mattress and pillows. Keep a plant in the room to keep the air oxygenated and try to keep things uncluttered and tidy. You may want to burn essential oils like lavender or vetiver and play some relaxing music.

4. Turn lights and electronic devices off.

Our brains need total darkness in order for the pineal gland to secrete melatonin, an important hormone that has been shown to reduce the incidence of certain cancers and slow down the effects of aging. Lights from alarm clocks and cell phones, especially blue lights, can interfere with this process as well as emit EMFs (electromagnetic fields) that are damaging to health. If you must have these devices in the bedroom, make sure to keep them at least 4 feet away from your bed, rather than by your head on the bed stand.

5. Try natural sedatives.

Lastly, if insomnia and nervous tension are a real issue for you and you struggle with falling or staying asleep, try some natural sedatives before using pharmaceutical drugs that can have side effects and cause addiction. Magnesium deficiency is a common cause of tension and difficulty falling asleep. Herbal teas such as chamomile and passionflower are good for mild sleep problems. For more severe issues, you could try (with the help of your naturopath or herbalist), stronger tinctures or tablets of valerian, Californian poppy, hops, Jamaican dogwood or ziziphus.



Original Article Here: http://bit.ly/16x4F1E

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Living in a Small Space: Three Things that Make a Big Difference

When you're living in a small space, certain things matter more than they usually do. Cleanliness is an obvious one, but apartmenttherapy.com points out another three that might not have yet come to mind. Check them out in the article below!

This May, we're all about Small Spaces, a bread-and-butter topic on Apartment Therapy and a personal favorite of mine. No doubt we'll cover lots of tips, inspiration and ideas for small-space living over the next four weeks, but first let's revisit what we already know works. Here are three classic ways to make living little work for you. 

Lighting
Small is one thing, but small and dark is quite another. Almost nothing has the power to transform the a room like lighting. 

Work with the natural light available to you by keeping furniture low and out of the light’s path, using window treatments which let in as much light as possible, and by using reflective surfaces like mirrors to increase the light’s throw. In terms of artificial light, make sure you have sufficient general, ambient and task lighting for all the ways in which you use the space. Once it’s properly lit, even a small room can feel spacious.

See:• Slow Home Essentials: Good Lighting
• Make the Most of the Light: Tips for Beautiful Curtains

Organization & Storage
It goes without saying that in a small space, storage, and more importantly, organization, is key. Furniture with added storage and built-ins are a great way to achieve the former, and the latter comes down to habit forming and learning to live with less. It's a constant struggle for many of us, but tidying regularly and paring down will make a big difference in fully embracing your small home, not simply making do with it. 

See:
• How To: Build a Habit
• It's the Little Things: 5 Ways to Spend Less and Reduce Clutter

Versatility & Flexibility
In a small space with multiple uses, having a flexible layout and/or furniture can be a saving grace. Search out pieces with multiple uses: a desk/dining table hybrid (or even a wall-mounted dining table), a comfortable and stylish sofa bed, nesting tables and rolling pieces can all make life a little easier for the small apartment dweller. 

See:
• Space-Saving Magic: "Hide" Your Dining Table on the Wall! 
• Best Sleeper Sofas & Sofa Beds 2012

(Image: Jess Watson for Apartment Therapy: Revisiting Beth's Teeny Tiny Peek-a-boo View)

Original Article Here: http://bit.ly/YAd1Te

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7 Tips To Cultivate Contentment

A poem by Ven. Lama Gendun Rinpoche states: “Happiness cannot be found through great effort or willpower, but is already present in open relaxation and letting go”. Who wouldn't want more happiness in their life? Check out the "7 Tips To Cultivate Contentment" below and put a smile on that face!

1. Stop comparing yourself and your life to others; we all have gifts.

2. Give away something you don't need; there's always someone who could use it.

3. When you find yourself complaining, listen to yourself and write down two options for bringing change.

4. Repeat the mantra, “Thank you” more often; it cleans up taking things for granted.

5. Sit, breathe, relax and reboot.

6. Practice (safely) an energizing backbend, to open the body and allow new energy to flow to you.

7. Write down one thing today that makes you smile, and let that energy permeate your core.

Full article here: http://bit.ly/14OXmSA

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