If you’re looking for an easy way to make breakfast in the morning, you should definitely check out this pineapple mango smoothie recipe.
It’s super easy to make with just a few ingredients. You will have a delicious meal within just a few minutes.
I love to start my mornings off with a smoothie. All the flavors really wake up my taste buds and all my other senses. If I’m running low on time, smoothies are great to have on the go.
I used yogurt with this recipe to provide my body with some protein first thing in the morning. If you’re not a fan of yogurt, you can substitute it with bananas instead.
If you want, you can add raw oats to your smoothie for extra fiber and a nutritious meal.
Fiber has many health benefits such as lowering cholesterol, controlling blood sugar levels and helps with maintaining a healthy weight by keeping you fuller for longer.
All of the fruits in this recipe are frozen, so next time you have some pineapples, mangos, and bananas, cut them up into small chunks, store them in a ziplock bag and place them in the freezer for next time.
Pineapple Mango Smoothie Recipe
1 cup of frozen pineapple
1 cup of frozen mango pieces
1 cup of vanilla yogurt
1/3 cup milk (add more if needed)
Ice cubes for a thicker smoothie
Add all of the above ingredients into a blender.
Blend until you have a smooth consistency.
Add more milk if the smoothie is too thick.
Add ice cubes if the smoothie is too thin.
Add raw oats for more fiber.
If you would like to turn it into a green smoothie, just add some spinach or kale. It gives the smoothie a nice green color without affecting the taste.
The Smoothie Diet
If you’re a huge fan of smoothies like me and would like to lose weight and detox your body, I recommend checking out this smoothie diet.
The Smoothie Diet was created by nutrition expert and professional health coach, Drew Sgoutas.
According to Drew, his program will help you live a healthier life and simplifies the necessary steps you need to take when you’re on this diet to achieve optimum results.
Unlike other weight loss programs out there, Drew Sgoutas has designed this 21-day diet plan to help others speed up their weight-loss process by lowering sugar consumption over time.
It’s quite challenging to stay motivated and focused on a diet but the Smoothie Diet provides all the information you need to change your life today.
Signing up to this program will give you full access to all the whole Smoothie Diet system.
You can also download all the content straight to your desktop which can be later viewed on your tablet and smartphone devices.
You will receive the Smoothie Diet main guide, smoothie schedule, shopping lists, recipe cards, daily journal, healthy eating guide and a Smoothie Diet Workout Plan.
Drew also includes different exercise regimens and workouts to cater for a variety of different people and fitness levels.
Another great point I must mention is there’s no need to wait for anything to be shipped to you since everything can be accessed online!
If you do like reading from a book physically, Drew has put together a guide which you can download and print off.
You can also repeat the program as often as you like. Doing so will help you develop positive habits that will improve your health and overall well-being.
If you’re trying to lose weight and lacking in energy and focus, I highly recommend you check out my in-depth review of the Smoothie Diet here.
Your daily caloric intake depends on how active your lifestyle is and how much weight you’re trying to lose, or if the latter is actually your goal at all.
Your workout schedule should also be considered when you should have carbs. For instance, if you have an office job and spend all day in your chair, chances are your workout happens at night.
You absolutely then need to consume carbohydrates at night to help your body recover adequately and restore glycogen stores.
Even if there are days where you skip working out, as long as you eat the recommended amount of carbs, the time of when you consume them matters little.
To put it simply, your body doesn’t really know the time, and it wouldn’t just react like, “So you’re eating late tonight, I’m going to go ahead and turn these into fat right away!”
Having a tiny amount of complex carbohydrates at night with dinner can aid you in feeling fuller without having to dread craving for a midnight snack.
How many times have you found yourself hungry only two hours after having your dinner? Probably more than once.
Losing weight and staying healthy in general is hugely about maintaining a balanced and more importantly, realistic mean and exercise plan.
The Types of Carbs to Eat for Weight Loss
Before you think of doubling your pizza consumption, you should first know the type of carbs you should be having.
The best type of carbs is complex carbs. These are good for everyday consumption and are digested slower than simple carbs and keeps you from feeling hungry longer.
If you eat a small amount at night, it will keep you nourished until breakfast. Simple carbs tend to be unhealthy, being found in processed and sugary drinks.
Generally, natural fiber-rich carbohydrates are healthy, while those processed and stripped of fiber are not. A whole, single ingredient food regardless of its carb content is perhaps a healthy option for the majority.
Having said that, we can categorize good and bad carbs, but they are never restricted within their category. In nutrition, foods are hardly black and white.
The metabolism functions in a simple way – the faster it is, the more calories you burn and the easier it is to lose weight and extra body fat.
This is why nutritionists have been working for decades towards finding new ways and new foods to boost the functioning of the metabolism and help people lose weight in a healthier, but more efficient way.
Through those years, some foods have shown to perform better than others when it comes to boosting your metabolism.
If you want to find out which ones, keep reading to find our 23 of the best foods that boost your metabolism.
Tea is one of the best beverages you can consume when you’re trying to lose weight or lead a healthy lifestyle.
It has shown to help increase your metabolism by 4% to 10%, which results in burning around 100 calories extra per day.
One of the best types of tea you can consume is oolong and green tea since they help your body use stored fat as energy, which additionally improves your fat burning abilities.
Nuts are rich in protein, specifically the pure plant-based protein which is extremely efficient in boosting your metabolism for a few hours.
Your body needs more energy to process proteins, so it wastes away more calories, which is known as the thermic effect of food, or TEF.
Foods that are high in protein have been known to maximize the TEF and boost your metabolism up to 30%.
You can add almost any type of nut in your meal: almonds, walnuts, pistachios, peanuts and since they are easy to combine, you can add them to any meal – meats, breakfasts or smoothies.
3. Black coffee
Black coffee is with reason recommended to fight off constipation.
It’s really efficient in stimulating bowel movement that helps digestion, which results in faster processing of the food, and an increased metabolic rate (around 11% faster).
Additionally, studies have shown that coffee helps burn an additional 100 calories a day and helps your body burn more fat for energy.
However, skip adding sugar or any artificial sweeteners to your coffee because they will minimize and counter the beneficial effects of it.
The high quantities of iron, zinc, and selenium are crucial to the healthy function of your thyroid glands that play a major role in regulating your metabolism.
So enriching your diet with foods like spinach that has iron, zinc, and selenium helps your thyroid gland to regulate the hormones in your body more easily, which helps improve your metabolic rate.
5. Legumes and pulses
Lentils, peas, chickpeas, beans, and peanuts all belong to the food category legumes and pulses, and they are all higher in protein to other food groups.
Protein helps boost your metabolism by increasing the number of calories it spends when it’s processing what you ate during the day.
Additionally, legumes and pulses have high quantities of iron, another important factor in boosting metabolism.
Iron regulates the healthy function of your thyroid gland, which regulates the hormones in your body which ultimately affects your metabolism.
Every single nutritionist will tell you that avocados are a blessing for your body.
The reason behind this is because it has high quantities of monounsaturated fats and antioxidants in it.
Monounsaturated fats and antioxidants can enhance your metabolism and kill free radicals that prevent it from doing its regular work.
7. Chili peppers
When it comes to your metabolism, chili peppers have one important chemical in them – capsaicin.
Capsaicin increases the amount of fat your body burns by increasing the number of calories it wastes while processing the food you consume.
Additionally, capsaicin makes you less hungry by reducing your appetite, causing you to consume fewer calories.
However, people that consume spicy food often in their life have been shown to get fewer benefits from adding chili peppers in their diet.
Eggs are one of the best things to consume when you’re on a diet because they are fat-free, low in calorie and have high levels of the protein that can boost your metabolism efficiently.
To add to their metabolic benefits, they also have fat-soluble vitamins and fatty acids, but what your body benefits most of is the choline in eggs, a compound that attacks the gene mechanism that causes your body to store fat around your liver.
Salmon is one of the healthiest types of fish out there, and its pro-metabolic abilities are not to be overseen.
We already mentioned the importance of your thyroid gland in regulating your hormones and metabolism, so if it becomes inflamed, it won’t be able to function as it should, resulting in slower metabolism and irregular nutrients balance.
But, eating salmon gives you the much needed omega-3 fatty acids that eliminate inflammation in your thyroid gland and by doing so, help your body function properly.
Amongst the thousand spices this world has to offer, there are a few that you can add to your diet to boost your metabolism and with it, your weight loss.
Some of them include ginger, ginseng, cayenne pepper, turmeric, and black pepper.
You can add them to your diet too because they help your body burn more fat for energy and boost your metabolism at the same time.
And if you’re cooking a healthy dessert, you can add cinnamon to it to achieve the same metabolism-boosting effects.
If you don’t notice your metabolism speeding up after adding different spices to your diet, you might be a non-responder, which happens in some cases.
Why? Because it’s the healthiest type of oil that has dietary fat which our bodies need to suppress hunger and speed up the dispersion of nutrients throughout your body.
Another effect of the dietary, monounsaturated fats is the boost they give to the metabolism and the role they play in burning calories.
Plus, olive oil is high in polyphenols, antioxidants that fight a variety of diseases, including cancer brain deterioration diseases and osteoporosis.
Milk, specifically full-fat milk helps “teach” your body and train it to metabolize fat easier and more efficiently.
Milk is also rich in calcium, an ingredient that helps regulate your gut function better and get rid of the bad fat instead of stocking it in your body.
Contrary to the popular belief, cheese is not a definite “no-no” in weight loss diets.
When consumed in moderate quantities it gives your body important nutrients like calcium, vitamin D and protein.
Your body uses these elements later on to maintain your muscle mass and burn more calories, which ultimately results in an increased metabolic rate and faster weight loss.
This green, sticky vegetable is an impressive metabolism boosting agent you should definitely include more in your weight loss diet.
It has high quantities of copper in it, which is responsible for oxygenating the blood in your body.
If your oxygenating process is not functioning as it’s supposed to, it can lead to slow metabolism and weight gain caused by it.
Additionally, asparagus helps in the regulation of hormones and blood sugar, maintains healthy skin, improves eyesight, and reduces inflammation.
Seeds, in general, are healthy to consume because of various reasons, one of them being their positive effect on metabolism increase.
Seeds boost your metabolism because they contain omega-3 fatty acids that , the fiber that helps your body digest food easier, the protein that gives you energy and antioxidants that cleanse your organs.
If you’re confused on exactly which seeds to choose, some of your top choices should be chia seeds, flax seeds, hemp seeds, pumpkin seeds, and sunflower seeds.
18. Whole grains
Brown rice, oatmeal, sprouted grain bread and quinoa are better known as whole grains.
Our bodies need more effort to break down whole grains than processed ones, and you can use this to boost your metabolic rate.
Whole grains are also rich in fiber that makes you feel fuller during the day, so it helps you lose weight in more than one way.
Garlic is very tasty to add in every food you cook, but it’s also healthy to eat.
When you eat garlic, it functions as a soldier in your body that controls the fats and carbs found in other foods and prevents them from doing damage or causing inflammation to your organs.
By doing so, your body is able to process food easier, burn more calories efficiently, and maintain a healthy functioning metabolism.
20. Dark chocolate
Of course, chocolate can be part of a healthy diet, don’t be surprised by that.
As long as you don’t overindulge in it, dark chocolate can boost your metabolism.
If you’re wondering how exactly, it’s because it’s made of mostly cacao, an ingredient that’s has been proven to boost the genes that stimulate your body into using fat for energy.
By melting the fat in your body, you’re losing weight efficiently and giving your metabolism the boost it needs.
21. Organic beef and dairy
As long as they are organic, beef and dairy foods can be very beneficial for your metabolism.
Unlike the hormone-infused beef and dairy we listen and talk about often, the organic versions of these have all the healthy proteins and saturated fats our body needs to get the energy for the day.
The protein in beef and dairy foods boosts your metabolism by increasing the number of calories your body spends when processing it, and the monounsaturated fats help your body eliminate free radicals and inflammation, which ultimately results in your metabolism rate to be improved.
Believe it or not, mustard can actually boost your metabolism.
Research done at England’s Oxford Polytechnic Institute has shown that eating as little as one teaspoon of mustard can boost the metabolism for the next few hours for up to 30%.
You don’t have to worry about consuming extra calories since one teaspoon of mustard has only around 5 calories.
Of course, we can’t make this list without mentioning water.
It doesn’t only help you stay hydrated during the day, but research has also proven that it helps boost your metabolism temporarily by 24-30%.
This is because the body needs more energy to heat the water to body temperature, resulting in more calories being spent to process it.
However, the metabolism boosting effects have been shown to last only around an hour or so after drinking water, so it might not do wonders for you as you might’ve expected.
Losing that extra belly fat may seem difficult and hard to reach, but sometimes, a small boost is all your body needs.
There are so many myths about weight loss that it seems impossible to know what is right and what is wrong nowadays.
However, there are quite a few things and habits all nutritionists agree that can help and boost your weight loss.
Following is a list of those 25 weight loss tips that have been confirmed over time, so keep reading to find out which things you’ve been hearing are myths, and which ones are truths.
1. Drink as much water as possible
Water does wonders for our bodies in every aspect.
It doesn’t only cleanse your body from all the harmful chemicals, but it also helps boost your metabolism and help your body to process foods faster which ultimately results in less fat being stored.
Additionally, a study has shown that drinking water half an hour before your meal helps consume fewer calories than usual, which helps weight loss drastically.
People often confuse thirst with hunger, so a glass of water might be what you wanted, not food.
2. Avoid sugars
Sugar is one of the major factors for weight gain and obesity, and by reducing the amount of sugar you consume, you not only minimize the probability of gaining weight, but you make your body healthier and stronger.
By consuming less sugar and fewer calories, your body starts feeding off the stored fat, resulting in you losing more weight.
Additionally, when your cut sugars, your insulin levels lower, which causes your kidneys to shed all the excess sodium of your body, reducing bloats and excess weight.
3. Go on a low carb diet
The whole nutrition world has been talking about carbs lately.
Thanks to the technological and medical advancements, everyone is becoming more aware of the effects of carbs and why they are bad for the body.
And unlike a few years back when everyone recommended a low-fat diet, today nutritionists recommend going on a low-carb diet instead.
Why? Because minimizing the consumption of carbs and practicing a low-carb diet has shown to help lose 2 to 3 times more weight than being on a low-fat diet.
All of them focus on different types of calorie burning and muscle building, so you can try them out and find a type of exercise that fits your lifestyle and preferences.
9. Eat foods that are rich in fiber
Fiber is one of the most effective nutrients for weight loss.
The reason for this is because fiber helps you feel fuller during the day.
When you feel full, you experience less hunger and eat less, which ultimately results in losing weight.
10. Consume supplements
Contrary to the beliefs a few years back, supplements can help your body function healthy, boost your metabolism, and improve your gut function.
There are various types of supplements you can add to your diet, including probiotics, proteins, vitamins, and omega-3 acids.
These are food supplements that don’t have harmful chemicals in them but can help you lose weight while maintaining your healthy nutritious values and aid your body to shed those extra pounds a bit easier.
11. Avoid sodas and sugary drinks
Sodas and sugary drinks are one of the worst things to consume when you’re on a diet or trying to lose weight overall.
That’s mainly because they are extremely high in sugar, and sugar is just a way to get a sudden rush of energy without getting anything nutritious in return.
Instead of drinking sodas and drinks that have tons of sugar in them, you can opt for natural teas, fruit beverages, or, the best option for any diet – water.
12. Chew slower
Not chewing your food enough and swallowing big chunks makes it difficult for your body to process, which results in you feeling bloated.
But, if you chew your food slower and to smaller pieces, you help your body break it down easier and you will give your brain the time it needs to register that you’ve had enough food.
13. Eat more proteins
Proteins help you feel more full during the day and with it, reduce your cravings. A study has shown that being on a high protein diet helps boost metabolism and reduce calorie intake by 441 calories.
Protein can be consumed through different meats and natural foods, but adding a protein supplement to your diet won’t harm you either.
A well-known fact today is chronic inflammation as the perpetrator behind many serious illnesses, including heart diseases, various types of cancer and Alzheimer’s disease.
Redness, heat, swelling, and pain are the most common indicators of inflammation on the surface of the body.
It’s the natural healing response of the body that brings more immune activity to a certain part of the body that has been damaged.
But when the anti-inflammatory response doesn’t stop, the healthy tissue in your body gets damaged which causes illness.
Common contributors to inflammation are lack of exercise, genetics, and exposure to toxins, but also the way you eat.
There are many types of foods that can worsen or improve the situation, and learning how these foods affect your body can help you manage the inflammation and reduce the risk of having some long-term disease.
Aim for variety
Consume fresh food
Minimize the consumption of processed food and fast food
Eat a lot of fruits and vegetables
Anything between 2,000 and 3,000 calories a day is enough for a healthy adult to keep the body functioning healthy, depending on the personal characteristics and lifestyle.
For instance, women and smaller people, as well as less active people require fewer calories than others, while men and physically active people need more calories to last them the day.
So, if you’re eating food with an adequate number of calories your body needs, you won’t experience any spikes in body weight.
To calculate how much calories you usually need, the following distribution is appropriate for most people: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
Additionally, you should aim to include carbs, fat, and protein in every meal.
If you’re consuming around 2,000 calories daily, you should consume 80 to 120 grams of protein a day, with the exception of some groups of people that have liver or kidney problems, allergies, or some type of an autoimmune disease.
Fish and high-quality natural cheese and yogurt are the best sources of natural protein, while animal protein should be avoided.
Consume more vegetables to get the healthy type of protein in your body, especially beans and soybeans which have tons of vegetable protein in them.
On a diet of 2,000 calories a day, adult women should consume anywhere from 160 to 200 grams of carbs per day. Men, on the other hand, should consume between 240 to 300 grams of carbohydrates daily.
In both cases, the carbs should come from a less-refined and less-processed sources of food that have a low glycemic index.
To do this, you should eat more natural sources of carbs such as beans, winter squashes, sweet potatoes, and more whole grain products such as brown rice and bulgur wheat where the grain is intact.
Also, tend to avoid foods made with made with flour and sugar like bread and most packaged snack foods, as well as foods with high fructose corn syrup.
You can eat pasta al dente but in moderate quantities.
On a 2,000 calorie a day diet, 600 of these calories can come from fat, which is around 67 grams of fat and it should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
To reduce the number of saturated fats you consume, you should eat less butter, cream, high-fat cheese, unskinned chicken and fatty meats, as well as products made with palm kernel oil.
While cooking, use extra virgin olive oil or expeller-pressed, organic canola oil or organic, high-oleic, expeller pressed versions of sunflower and safflower oil.
Don’t use or avoid using regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
Fats you should definitely avoid using completely are margarine vegetable shortening, and all products listing them as ingredients, as well as products made with partially hydrogenated oils of any kind, as well as products made with refined soybean oil.
Natural sources of fats include avocados and nuts, especially walnuts, cashews, almonds, and kinds of butter made from these nuts.
For your omega-3 fatty acids intake, you can consume several types of fish: salmon (preferably fresh), sardines packed in water or olive oil, herring, or black cod (sablefish, butterfish).
Other healthy sources of omega-3 fatty acids are omega-3 fortified eggs, hemp seeds, flaxseeds (preferably freshly ground) and walnuts.
You can also take a fish oil supplement with EPA and DHA in them, in a daily dosage of 2-3 grams.
A healthy dose of fiber is 40 grams daily, which can be done by increasing the consumption of certain types of foods like berries, beans, and whole grains.
A good source of fiber are ready-made cereals, but make sure to read their labels beforehand to make sure they have enough fibers in them.
At least 4, or even better 5 grams of bran per one-ounce serving is the ideal quantity you should look for.
The best way to be sure you’ve consumed enough natural phytonutrients is to eat fruits, vegetables, and mushrooms.
This will give you the necessary protection against age-related diseases such as cancer, neurodegenerative and cardiovascular diseases.
Fruits and vegetables that have a strong color (berries, tomatoes, oranges, yellow fruits, and leafy greens) have more phytonutrients, so you should try to eat as many of them as possible, along with cabbage and other cruciferous vegetables.
Additionally, you should include as many soy foods as you can, such as edamame, soy nuts, soy milk, tofu, and tempeh.
It’s also important to choose organic produce as much as possible, especially when it comes to crops.
You can find out which crops are most likely to contain pesticide residues on www.foodnews.org and avoid them in your next meals.
When you’re choosing your beverages, choose tea over coffee and red wine over other alcohols (in moderate quantities).
And if you’re up for something sweet, dark chocolate with a minimum 70% cocoa is the best choice of sweet food.
Vitamins and Minerals
Vitamins and minerals are best to be consumed through fruits and vegetables.
If we’re talking about exact numbers, the following antioxidant count is the best combination for the day: Vitamin C: 200b milligrams a day + Vitamin E: 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols) + Selenium: 200 micrograms of an organic (yeast-bound) form + Mixed carotenoids: 10,000-15,000 IU daily.
These amounts can also be consumed through a daily multivitamin/multimineral supplement that is able to provide at least 400 micrograms of folic acid and 2000 IU of vitamin D.
The supplements should be without iron, (unless the person consuming it is a female with regular menstrual periods) and no preformed vitamin A.
Women have a different schedule of the needed vitamins and minerals because they need more calcium than men, preferably 500 to 700 milligrams daily in accordance with their diet, while men should avoid supplemental calcium.
Other Dietary Supplements
Unless you eat oily fish twice a week, you should take supplemental fish oil, preferably in capsule or liquid form that contains both EPA and DHA.
Additionally, you should look for molecularly distilled products certified to be free of heavy metals and other contaminants.
Make sure to consult your doctor about going on a low-dose aspirin therapy with 81 to 162 milligrams of aspirin a day.
Unless you eat turmeric and ginger regularly, you should consume CoQ10: 60-100 milligrams of a soft gel form taken with your largest meal, and if you are prone to metabolic syndrome, take 100 to 400 milligrams of alpha-lipoic acid a day.
Pure water is, of course, the best source of water you can consume, specifically bottles water or water that passed through a home purifier.
You should also consume drinks that contain more water in them and avoid tap water that has a lot of chlorine or other chemicals in it.
Tend to consume bottled water if you’re located in an area where the water is contaminated or unhealthy in any way.