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Tag Archives: women’s health

Back Health in Women [Infographic]

Ah. Ouch… Does your back aches badly? Then, continue reading this excellent infographic.

40% of women suffer from spinal issues. Back pain is a common problem that many women are faced with at some point in their lives and most prevalent during pregnancy. There are a few easy lifestyle changes you can make to improve your back health from your diet to changing a few bad back habits.

Infographic Back Health in Women Infographic Back Health in Women

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11 Brain-Boosting Smoothies

Brain health you can blend

You can do crosswords and Sudoku puzzles until your hand hurts, but all that brain-busting work will go to waste if you don’t fuel your thinker with the right nutrients. When you eat for your brain, you will think more clearly and efficiently, says Daniel Amen, MD, author of Unleash The Power Of The Female Brain.

The following smoothies are packed with foods that help boost blood flow, stabilize blood sugar, and neutralize free-radical damage—all important for optimal brain health. Check out all 11 recipes now!

Brain health you can blend

Banana-Coconut Smoothie

Coconut is low in natural sugars, and high in fiber, manganese, and nature’s richest source of medium-chain triglycerides, says Dr. Amen. Medium-chain triglycerides are converted into a stable source of fuel for your brain during periods of low blood sugar, and can even help with memory loss.

Banana-Coconut Smoothie

SERVINGS: 1

INGREDIENTS:

1 cup milk (hemp almond, rice, or organic 1% cow’s milk)
1 frozen banana, slightly thawed
1 scoop protein powder
2 Tbsp unsweetened coconut

METHOD: Combine all ingredients in a blender, and blend well.

NUTRITION (per serving) 365 cal, 30 g pro, 46 g carb, 5 g fiber, 9.8 g fat, 7 g sat fat, 137 mg sodium


Anti-Inflammatory Smoothie

Inflammation is just as bad for your brain as it is for your body. Chia seeds are high in omega-3 fatty acids, which experts believe are necessary for transmitting signals between brain cells. Blueberries and raspberries are also known for encouraging healthy connections between the cells of the brain.

Anti-Inflammatory Smoothie

SERVINGS: 1

INGREDIENTS:

1/2 cup blueberries
1/2 cup raspberries
1/2 small banana, peeled and frozen
1/4 cup diced pineapple
2 Tbsp chia seeds
3 ice cubes
1/2 cup pomegranate juice
1 serving whey protein powder (vanilla)

METHOD:

1. COMBINE all the ingredients except the protein powder in a blender, and blend at high speed until smooth.
2. ADD the protein powder and lightly blend until incorporated.

NUTRITION (per serving) 380 cal, 24 g pro, 67 g carb, 14 g fiber, 4.4 g fat, 1.1 g sat fat, 59 mg sodium

 


Dopamine Delight Smoothie

Dopamine is a neurotransmitter involved in motivation, emotion, and pleasure, and it’s easily boosted by a healthy serving of protein—found here in the form of protein powder and soy milk. Chia seeds keep your blood sugar steady, says Dr. Amen, while a moderate amount of caffeine will keep you focused. Mix up this smoothie when you really need to get things done!

Dopamine Delight Smoothie

SERVINGS: 1

INGREDIENTS:

1/2 cup small banana, peeled and frozen
1 Tbsp chia seeds
1/2 tsp ground cinnamon
3/4 cup soy milk (vanilla or plain)
1 double shot (approximately 1/2 cup) organic espresso
1 serving whey protein powder (vanilla)

METHOD:

1. COMBINE all the ingredients except the protein powder in a blender, and blend on high speed until smooth.
2. ADD the protein powder and lightly blend until incorporated.

NUTRITION (per serving) 383 cal, 24 g pro, 31 g carb, 3 g fiber, 18.6 g fat, 2.8 g sat fat, 143 mg sodium


Pomegranate-Strawberry Smoothie

Fiber helps regulate blood sugar. And since glucose is your brain’s chief source of energy, it’s important to keep those levels steady, says Dr. Amen. This low-cal smoothie is full of fiber, along with other brain-friendly antioxidants.

Pomegranate-Strawberry Smoothie

SERVINGS: 1

INGREDIENTS:

1/3 cup pomegranate juice
2 tsp raw honey
3/4 cup frozen unsweetened strawberries
2 Tbsp fat-free plain yogurt
1 Tbsp flaxseed oil
4 ice cubes

METHOD:

1. WHISK pomegranate juice and honey in a small cup to dissolve the honey completely.
2. COMBINE the strawberries, yogurt, oil, ice cubes, and pomegranate mixture in a blender.
3. PROCESS for 1 to 2 minutes, or until thick and smooth. Pour into a glass.

NUTRITION (per serving) 262 cal, 3 g pro, 35 g carb, 3 g fiber, 14 g fat, 1.3 g sat fat, 31 mg sodium


Blueberry Beet Almond Smoothie

Beets are high in fiber, phytonutrients, folate, beta carotene, and natural nitrates that increase blood flow to the brain.

Blueberry Beet Almond Smoothie

SERVINGS: 1

INGREDIENTS:

1/2 cup unsweetened carrot juice
1/2 cup frozen or fresh blueberries
1/2 cup peeled and grated raw beet
1/2 cup unsweetened applesauce
1/2 cup unsalted raw whole almonds
1/2 cup ice cubes
1/2 tsp fresh lime juice
dash of ground ginger

METHOD: Combine all ingredients in a blender, and blend until smooth and creamy. Serve immediately.

NUTRITION (per serving) 325 cal, 10 g pro, 35 g carb, 8 g fiber, 18.9 g fat, 1.5 g sat fat, 65 mg sodium


Mango-Avocado Smoothie

Avocados are rich in vitamin E, which has been shown to help reduce the risk of Alzheimer’s disease. The spinach offers up brain-supporting omega-3s and also help replenish your iron supply

Mango-Avocado Smoothie

SERVINGS: 1

INGREDIENTS:

1/2 fresh mango
1 cup fresh spinach
1 cup chilled low-fat vanilla soymilk
1/4 avocado
5 tsp agave nectar

METHOD: Puree all ingredients in a blender until smooth, 1 to 2 minutes.

NUTRITION (per serving) 304 cal, 8 g pro, 57 g carb, 6 g fiber, 7.5 g fat, 0.8 g sat fat, 145 mg sodium


Almond, Blueberry, and Banana Smoothie

Blueberries are packed with antioxidants that protect brain cells from free-radical damage. Mineral-rich raw honey and iron-packed kale round out the brain-boosting power of this smoothie.

Almond, Blueberry, and Banana Smoothie

SERVINGS: 1

INGREDIENTS:

1½ cups plain unsweetened almond milk
3/4 of a medium frozen banana
1 cup frozen or fresh blueberries
1 cup chopped kale
5 unsalted whole almonds
2 teaspoons raw honey

METHOD: Puree all ingredients in a blender until smooth, 1 to 2 minutes.

NUTRITION (per serving) 323 cal, 7 g pro, 60 g carb, 10 g fiber, 9.7 g fat, 0.4 g sat fat, 300 mg sodium


Green Tea and Blueberry Smoothie

Besides containing antioxidants, green tea also has theanine, an amino acid that helps you focus and relax at the same time, says Dr. Amen. The honey contains all 22 essential amino acids, which provide the building blocks of protein for brain cells.

Green Tea and Blueberry Smoothie

SERVINGS: 2

INGREDIENTS:

3 Tbsp water
1 green tea bag
2 tsp raw honey
1½ cups frozen blueberries
1/2 medium banana
3/4 cup calcium-fortified light vanilla soy milk

METHOD:

1. MICROWAVE water on high until steaming hot.
2. ADD tea bag and let step for 3 minutes. Remove tea bag.
3. STIR honey into tea until dissolved.
4. BLEND all ingredients (including the tea) on the highest setting until smooth.

NUTRITION (per serving) 125 cal, 1.8 g pro, 29 g carb, 4 g fiber, 1.3 g fat, 0.2 g sat fat, 32 mg sodium


Almond Smoothie

Almonds are full of dopamine and protein, giving you a boost of motivation and focus, Dr. Amen says. The ground ginger helps support a robust metabolism, while the cinnamon works to keep your blood sugar steady.

Almond Smoothie

SERVINGS: 1

INGREDIENTS:

1 small frozen banana, sliced
3/4 cup kale, slightly packed, stems removed
3/4 cup almond milk
3/4 Tbsp almond butter
1/8 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ground ginger

METHOD: Combine all ingredients in a blender, and blend until smooth.

NUTRITION (per serving) 236 cal, 5.4 g pro, 37 g carb, 5 g fiber, 9.7 g fat, 0.9 g sat fat, 185 mg sodium


Winter Greens Smoothie

A Harvard Medical School study of more than 13,000 women found that those who ate the most cruciferous veggies (like the spinach, kale, and broccoli in this smoothie) lowered their brain age by 1 to 2 years.

Winter Greens Smoothie

SERVINGS: 2

INGREDIENTS:

1/4 cup carrot juice
1/2 cup orange juice
1 cup spinach
1 cup roughly chopped kale, ribs removed
4 small broccoli florets, sliced and frozen
1 banana, peeled, sliced and frozen
1 apple, cored and roughly chopped

METHOD: Combine all ingredients in blender, and blend until smooth.

NUTRITION (per serving) 258 cal, 5 g pro, 63 g carb, 8 g fiber, 1.3 g fat, 0.3 g sat fat, 76.3 mg sodium


Green Goddess Smoothie

You’ll get a kick of brain-healthy antioxidants and iron from the baby spinach, vitamin E from the avocado, and fiber from the kiwi.

Green Goddess Smoothie

SERVINGS: 1

INGREDIENTS:

1 cup baby spinach
1 cup cucumber chunks
1/2 avocado, halved, pitted, and peeled
1 large kiwifruit, peeled and chopped
1/2 cup frozen kefir or low-fat vanilla frozen yogurt
1/2 cup fresh orange or tangerine juice
1/4 cup mint leaves

METHOD: Blend all ingredients and enjoy!

NUTRITION (per serving) 188 cal, 5 g pro, 29 g carb, 6 g fiber, 7.7 g fat, 1.2 g sat fat, 57 mg sodium

CONCLUSION:

Sip your way smarter with these yummy recipes 🙂

 
2 Comments

Posted by on August 18, 2014 in 2014, Lifestyle

 

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10 Best Essential Oils for Women’s Health

Essential oils have made a difference in women’s health for centuries and, whether you realize it or not, they are all around us. When you walk through a field of flowers, enjoy the shade of a tree or squeeze the juice from a citrus fruit, you’re enjoying the benefits of essential oils. They are found in plants, roots, seeds, flowers, bark and fruit.

Consult this guide for the 10 best essential oils for women’s health, and tips on how to incorporate them into your everyday life. You’ll also want to be sure to familiarize yourself with the oil you use and make sure the oil is safe for consumption or topical application. Here are our picks for the best essential oils for women.

10 Best Essential Oils for Women's Health | Henry Happened

1. CLARY SAGE

  • anti-depressant
  • soothing properties
  • beneficial during women’s menstrual cycles and mood swings, eases discomfort

Everyday use: You can add a few drops into an epsom-salt bath or, if the oil is labeled safe for topical use, you can massage a few drops directly onto your abdomen to ease cramps and discomfort.

2. LEMON

  • energizing and de-stressing properties
  • wonderful for cleaning and cooking

Everyday use: I add a drop of lemon essential oil into a glass of cold water each day. It is so refreshing, and I believe it is the reason I have been able to stay so healthy the last few months.

3. LAVENDER

  • reduces stress and calms nerves
  • helps with sleeping problems
  • aids with skin irritations

Everyday use: This is probably the most-used oil in our home. We diffuse it aromatically before bedtime, add it to our baths, and apply it to the soles of our feet before bed.

4. GERANIUM

  • balances oil
  • aids with skin irritation
  • conditions skin

Everyday use: Add a drop to your facial or body moisturizer, and to your shampoo or conditioner to help balance oil production and moisturize your skin.

5. BASIL

  • soothes sore and tired muscles
  • can be used in cooking
  • helps memory function and focus
  • soothes insect bites

Everyday use: Apply directly to an insect bite or sting, and if you are feeling sore from an extra hard workout, add a few drops into a massage oil and massage tired muscles.

6. WILD ORANGE

  • invigorating, mood lifter

Everyday use: Add a few drops into your body scrub and feel refreshed and awake as you step out of the shower each day.

7. OREGANO

  • purifying
  • boosts immunity
  • helps with digestive and respiratory function

Everyday use: You can diffuse oregano aromatically to purify the air, or add a drop into a teaspoon of honey to soothe a sore throat.

8. MELALEUCA (TEA TREE)

  • contributes to healthy skin and nails
  • antibacterial

Everyday use: Add a few drops to your laundry detergent for its antibacterial benefits.

9. FRANKINCENSE

  • mood lifter
  • helps with skin injuries and irritation

Everyday use: Add a drop to your moisturizer if you have sensitive skin or diffuse it aromatically for a boost in mood.

10. GINGER

  • aids digestion
  • helps eliminate motion sickness, nausea
  • alleviates joint discomfort

Everyday use: Apply a drop to the bottom of your feet after a meal to help aid digestion, or add a drop to a glass of water to take internally.

 
 

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