My green smoothie

I have this smoothie in the mornings about 5 days a week. Why I have it for breakfast is that the goal is to eat about 500g of vegetables a day. With this smoothie at least I give myself a good chance to reach the goal. Also the smoothie makes me feel great.

2 pax.

1 dl oats

1 apple, Granny Smith, etc.

1 handful Spinach

2 handfuls of rocket salad

2 sticks of Celery

0.5 Cucumber

0.5 Avocado

0.5 lemon

Water

You can also add pumkin seeds, sunflower seeds, spriulina or what ever you want to boost it with.

Put it all in the blender and drink.

Blueberries the king of berries!

Blueberries are one of the most powerful antioxidants of all fruits, berries and vegetables. Try to add it to your food, snacks etc. as much as you can.

Blueberries are a strong anti-inflammatory.

Blue berries can be bought fresh or frozen and you can therefore consume it all year around. Some studies show that the antioxidant level in blueberries after freezing will decrease, so fresh is to be preferred. But eating frozen blueberries will give you more antioxidants then eating none.

It’s the dark blue color in the blueberries that contains to the anti-angiogenesis substance delphinidin which gives the blue berries its antioxidants benefits.

Antioxidants helps to protect your body from free radicals. Free radicals are byproducts of oxygen metabolism in the body and are toxic. Free radicals can damage living cells in what is called “oxidative stress”. They are linked to ageing and diseases.

Blueberries also contains resveratrol which is good to fight fungal infection, ultraviolet radiation, stress, and injury.

Consuming blueberries can in studies be linked to:

  • A reduced risk for cancer.
  • Reduce levels of oxidized LDL and therefore good for your heart.
  • Benefit people with high blood pressure.
  • Anti-inflammatory
  • Lower risk for diabetes

Sleep well!

The best thing you can do for your health is to give yourself a good nights sleep. Sleep well to improve your immune system and overall health.

Sleep is as important to you as food and water, so don’t underestimate your need for sleep. A normal adult needs 7-8 hours of sleep each night. Very few people can manage below this amount of sleep. Ronald Reagan and Margaret Thatcher were famous for not sleeping more than a few hours a night, but both of them developed the ruthless disease of Alzheimer’s. ‘

Routinely sleeping more than six hours a night also improves your immune system, significantly reduces your risk of cancer. So much so, that recently the World Health Organization classified any form of night-time shift work as a probable carcinogen.

A good sleep routine reduces the risk for serious health conditions:

  • Diabetes
  • Cardiovascular diseases
  • Obesity
  • Depression
  • Improves your immune system.

Lack of sleep also makes you want to eat more high calorie food, this has been shown in many medical studies. If you are on a calorie restriction, adequate sleep will help you lose fat instead of muscles during the night.

Enough sleep improves your reaction times and will gives you more. REM sleep and deep sleep are both equally important.

Tips for improved sleep:

  • Keep a strict sleep schedule, even on weekends.
  • Workout but not to close to bedtime – try to finish your workout 2-3 hours before bedtime.
  • Avoid caffeine and nicotine, even chocolate can disturb your sleep.
  • Alcohol will disturb your REM sleep. Try to avoid or consume before bedtime.
  • Avoid a big intake of food or drinks before bedtime.
  • Don’t take naps after 3pm.
  • Find a routine to settle down before bedtime. Create your own evening routine.
  • Take a warm bath.
  • Your bedroom should be dark and cool.
  • Give yourself access to at least 30 min of sunlight a day.

Apples – An apple a day keeps the doctor away

Apples are extremely rich in important antioxidants, flavonoids, and dietary fibre. Red Delicious, Granny Smith and Cox Orange are the apple sorts that are anti-angiogenesis, which means they have anti-cancer effects. This is due to the flavone quercetin found in apples. Quercetin will also help to regulate the immune system and reduce inflammation.

Apples are good for the heart and the gut.
Apples are good for the heart and the gut.

Apples contain pectin, a type of fibre that acts as a prebiotic. This means it feeds the good bacteria in your gut and supports a healthy digestive system. Your small intestine doesn’t absorb the fibre during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria.

As well as vitamins A and C that support the immune system, vitamin K needed for blood clotting, biotin (vitamin B7) that helps to break down fat, and iodine which is involved in healthy thyroid function.

Summary

Apples reduce the risk for

  • cancer
  • hypertension
  • diabetes
  • heart disease
  • neurodegenerative disorders such as Alzheimer’s disease
  • stroke
  • bad cholesterol in your blood
  • reduce inflammation

And boosts:

  • resistance against infectious agents
  • maintaining red blood cells and the nervous system in good health
  • detrimental effects of free radicals

Links

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3475699/