How To Make A Pumpkin-Spiced Smoothie

Recipes, Seasonal Eating | October 30, 2016 | By

This healthful smoothie is packed with vitamin A, potassium and fiber. Top each serving with some ground flaxseeds or a pinch of nutmeg.

Pumpkin Spice Smoothie
Serves 1
Healthy Pumpkin Spice Smoothie
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Prep Time
5 min
Total Time
8 min
Prep Time
5 min
Total Time
8 min
273 calories
34 g
3 g
9 g
17 g
1 g
1527 g
114 g
12 g
0 g
5 g
Nutrition Facts
Serving Size
1527g
Servings
1
Amount Per Serving
Calories 273
Calories from Fat 57
% Daily Value *
Total Fat 9g
14%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 3mg
1%
Sodium 114mg
5%
Total Carbohydrates 34g
11%
Dietary Fiber 9g
38%
Sugars 12g
Protein 17g
Vitamin A
400%
Vitamin C
36%
Calcium
89%
Iron
35%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. ½ banana
  2. ½ cup pumpkin puree
  3. 1 cup almond milk
  4. 1 scoop vanilla protein powder
  5. 1 teaspoon pumpkin pie spice
  6. 1 Tablespoon ground chia seed
  7. 3-6 ice cubes
  8. *Add a shot of cold brew coffee or espresso for a little boost
Instructions
  1. Place all ingredients in a blender. Blend until smooth. Sprinkle with extra spice on top. Enjoy!
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calories
273
fat
9g
protein
17g
carbs
34g
more
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Why you should include beets in your diet

Healthy Diet | October 23, 2016 | By

Beets are often ignored by shoppers, even if they are available all year round. Perhaps you’re one of those who pass by the beet section looking for other veggies. Understanding the benefits of beets might make you reconsider and give them a chance.

Preparing Beets

Whole fresh organic beets offer two vegetables in one. The leaves are edible and tasty if steamed and topped with some butter, lemon or lime and your favorite spices. Those greens are similar to spinach in taste and texture and quite nutritious. Simply separate the beets from the leaves and store them until there are enough to steam. The separated beets can last for days in the fridge.

There are several ways to consume the red beets. The outer skins should be peeled regardless of how you prepare them. Then they can be grated raw and sprinkled on salads. Or chop them up into quarters, steam them and prepare as you would any vegetable.

Raw beets offer the most complete nutrients. And juicing beets with a slow masticating juicer is highly recommended. Juicing a few beets with lots of carrots and an apple or two is the tastiest way to go. And this adds more nutrients intact with important enzymes.

Eight Health Benefits of Beets

(1) Beet juice is alkaline and helps stave off acidosis, a harbinger of all diseases.

(2) Beet juice helps stimulate liver cells and cleanse and protect bile ducts. It also helps relieve the kidneys of stress to help cure gout. It also helps relieve constipation.

(3) Beets help cleanse the blood and create more red blood cells. They are useful for treating and curing anemia. Heavy daily beet consumption has even been used to treat leukemia and other cancers. With normal consumption, one can benefit from beets’ anti-carcinogenic properties.

(4) Red beets and their leaves are a high source of folate, which is the natural base of folic acid. Folate helps build tissue and red blood cells. Folic acid from folate is more beneficial for pregnant women than folic acid synthetically derived. It is healthier long term to depend on folate rather than to use folic acid supplements. Unfortunately, the two terms are misused interchangeably.

(5) Beets contain lots of lutein and zeaxanthin, both of which help prevent or even cure macular degeneration and other age related eye issues.

(6) Beets are a high source of phytonutrients called betalains. Beet betalains provide strong antioxidant, anti-inflammatory, and detoxification support.

(7) Beets help lower blood pressure, maintain blood vessel elasticity, and even help eliminate varicose veins.

(8) Beets are high in fiber, potassium, magnesium, niacin, calcium, iron, and biotin.

It’s easy to incorporate beets into your diet. Beets are delicious and versatile. From juicing for a cleansing morning tonic to roasting them for a soup or salad, and even baking with them. 

Pumpkin Pecan Overnight Oats

Pumpkin is an often-overlooked source of fiber and can keep you feeling full for longer on fewer calories. A fiber-rich diet seems to help people eat less and shed pounds.

If you like a smooth oatmeal, use rolled oats. If you like a crunch to your oatmeal, use steel cut oats. 

Pumpkin Pecan Overnight Oats
It’s a great recipe to try with your little ones. If you like a smooth oatmeal, use rolled oats. If you like a crunch to your oatmeal, use steel cut oats.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
551 calories
65 g
0 g
27 g
17 g
3 g
247 g
5 g
6 g
0 g
21 g
Nutrition Facts
Serving Size
247g
Amount Per Serving
Calories 551
Calories from Fat 217
% Daily Value *
Total Fat 27g
42%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 12g
Cholesterol 0mg
0%
Sodium 5mg
0%
Total Carbohydrates 65g
22%
Dietary Fiber 14g
58%
Sugars 6g
Protein 17g
Vitamin A
24%
Vitamin C
1%
Calcium
33%
Iron
30%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup gluten free steel cut oats or rolled oats
  2. 1 1/2 T pumpkin
  3. 1 tsp chia seeds
  4. 1 tsp flax meal
  5. 1/2 tsp cinnamon
  6. 1/4 tsp nutmeg
  7. 1/4 tsp ginger
  8. 1/8 tsp cloves
  9. 1 medjool date chopped or 2 tsp maple syrup
  10. 1/4 cup chopped pecans
  11. 1/2 cup almond milk
Instructions
  1. Pour all the ingredients into a jar and mix very well. Try 5 at a time and they last all week! Great for those busy mornings. Enjoy!
Notes
  1. If you like warm oatmeal transfer from jar to heat and serve.
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calories
551
fat
27g
protein
17g
carbs
65g
more
Live Well High Vibe Style http://www.livewellhighvibestyle.com/