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Strawberry zinger

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1 pint basket ripe strawberries

3 cups cold milk

4 scoops strawberry ice cream

1 pinch freshly grated nutmeg

2 tbs sugar

4 strawberries with stems for garnish

4 peppermint leaves for garnish

Briefly rinse strawberries. Set aside 4 strawberries with stems for garnish. Remove stems from remaining strawberries and puree in a blender. Add milk, ice cream, nutmeg and sugar, and mix briefly.

Pour into 4 glasses and garnish each glass with 1 strawberry and 1 mint leaf.

Serves 4.

Green apple and spinach smoothie

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Ingredients:

1 green apple

1 lime

1/2 cup almond or coconut milk

1 tbs honey

1 cup Spinach

Core apple and chop (leave on skin). Juice lime. Add the reset of ingredients to blender and blend until smooth. Serves 1.

Raw vegan foods have little or no saturated fats and no trans fats, and they’re packed with essential nutrients such as potassium, magnesium, folates, and vitamins A, C and E. They contain a lot of water and fiber, which helps flush the intestines of waste and toxins that make us feel lethargic. They also have the perfect amount of natural enzymes to efficiently break down their own sugars, proteins, fats, carbohydrates and fibers into digestible particles and increase our metabolism.

That’s important, because we’re each born with finite reserves of the enzymes that fuel every chemical reaction in our body, including cell division, immunity, energy production and brain activity. When we cook food at temperatures higher than 118 degrees Fahrenheit, we lose 30% to 50% of its vitamins and destroy its natural enzymes. Without those natural enzymes, we have to tap into the digestive enzymes our body produces, which depletes our reserves and requires more energy—energy that could be better spent building and healing the body. When we eat raw foods, we conserve our digestive enzymes, which ultimately helps slow the aging process and fend off disease.

Sprouted grains and nuts are a major feature in raw-food recipes. When we soak grains and nuts and force them to sprout, they enter a huge growth spurt to begin turning into a plant—that’s why they’re referred to as live foods. They’re packed with a level of proteins, amino acids and chlorophyll that you just don’t find in cooked foods—all of which help regenerate cells and boost immunity.

Fermented foods, which aid in digestion, are also part of a raw-food diet, so you’ll see them included in several of the recipes as well.

When to Do the Cleanse

If you’re run down and in need of a total vitality recharge, it’s time to do this cleanse. If you’re bloated and nothing you eat seems to be moving through you; if you feel stuck physically, emotionally or mentally or need a spiritual lift; if you want a serious boost in how youthful and healthy you feel; if your skin is looking gray and you want to get a glow, do this cleanse.

What You’ll See and Feel

As you free your body of stored fat, wastes and toxins, it has an easier time recalibrating to its ideal weight. Not only will you shed pounds but also your skin will look younger and healthier and your eyes will be brighter. You’ll feel clearer-headed and have a greater sense of peace and balance. And with the boost in energy you’ll get from eating raw foods, you’ll be able to break off any long- term engagement you might have had with the snooze button on your alarm clock.

Liver cleanse smoothie

The lemon and oil detoxify the liver while boosting the immune system. It’s a surprisingly delicious way to start your day.

2 large lemons or 1 grapefruit, peel and white pith removed, cut into large pieces

1 small apple or pear, cored, peeled and chopped into large dice

3 tablespoons flax oil

1⁄4 teaspoon of Himalayan or Celtic sea salt

Optional: pinch of cayenne

4 cups purified water

Directions: Put all ingredients into a blender and process until smooth. Pour into a glass and add water to make 16 ounces as needed.

Almond milk

This easy-to-make milk is great in your tea and it’s an important ingredient in several recipes in this book. Almonds are rich in calcium, iron and phosphorous. For variety, you can experiment by substituting hazelnuts, pumpkin seeds or Brazil nuts for the almonds. You can adjust the flavorings to your palate. Add cinnamon and vanilla and a few dates for a real treat.

1 cup raw almonds, soaked 12 to 48 hours

4 cups coconut water or purified water

1 teaspoon flax oil

Pinch of Himalayan or Celtic sea salt

Directions: Process all ingredients in a blender until smooth; strain through fine sieve or nut-milk bag. Rinse blender; pour milk back into blender with the flax oil, pinch of salt and your choice of the cinnamon, vanilla or dates (if you choose to use them); and blend until all are incorporated. Pour half of the milk into a glass and enjoy. The remaining milk will keep for 2 days in the refrigerator.

Green apple porridge

This porridge is packed with pectin, fiber and omega-3 fatty acids; and the flax seeds in the recipe make this porridge an effective intestinal broom. Soaking the almonds overnight starts the sprouting process, boosts the enzyme count and makes them easier to digest. Try using extra-green sour apples for an extra dose of vitamin C and malic acid that help cleanse the gallbladder.

2 green apples, cored, peeled and chopped into large dice

1⁄4 cup almonds, soaked overnight

2 black mission figs

1 tablespoon flaxseeds

1⁄4 teaspoon fresh ginger, peeled and finely minced

Pinch of Himalayan or Celtic sea salt

Directions: Process all the ingredients in a food processor with until smooth. Spoon into a bowl and enjoy.

Sweet yoghurt

Walnuts don’t just resemble a brain—they’re great brain food too. So if you need to start your day on your toes mentally, give this recipe a try. This yogurt is so creamy and delicious, you’ll think it’s made with dairy, and the fruit adds the perfect touch of sweetness.

1 cup walnuts, soaked overnight

1⁄2 cup water

2 teaspoons fresh lemon or grapefruit juice

2 figs, soaked overnight

1⁄2 teaspoon agave syrup or pinch of stevia

1⁄4 cup of your choice of fresh berries, apple or pear (core and peel apple or pear if you choose either of them)

Directions: Process all ingredients in blender until creamy. Transfer 1 serving to a bowl and enjoy. Second serving will keep in the refrigerator for 2 days.

Strawberry smoothie

2 cups almond milk

1 teaspoon spirulina or green powder of your choice

3 figs

1 cup strawberries (fresh or frozen)

1⁄2 teaspoon coconut oil

2 teaspoons cacao nibs

Pinch of Himalayan or Celtic sea salt

Pinch of stevia or 1 teaspoon agave syrup or raw honey

Directions: Put all ingredients into a blender and process until smooth. Pour 1 serving into a glass and enjoy. The remaining serving will keep in the refrigerator for 1 day.

Tomato stacks

Pine nuts give this dish a nice buttery taste and are high in protein and minerals. It’s incredibly easy to make as a snack or meal. If you can’t find jicama, substitute thin slices of peeled cucumber, cut on a diagonal.

1 cup macadamia or pine nuts

1⁄4 cup fresh lemon juice

1⁄2 teaspoon Himalayan or Celtic sea salt

1⁄3 cup basil, chopped

1⁄3 cup cilantro, chopped

1 tablespoon marjoram, chopped

2 tablespoons olives of your choice, pitted and chopped

3 large ripe tomatoes of your choice, cut crosswise into 1⁄4- inch-thick slices

1⁄2 jicama, peeled and sliced thinly on a mandoline

1 avocado, pitted, peeled and chopped into small dice

1⁄3 cup sprouts of your choice

Garnish: lemon wedges

Directions: Process nuts in food processor until ground into fine meal. Add lemon juice and salt, pulsing a few times to combine. Transfer mixture to a separate bowl and add herbs and olives. Spread nut filling onto a tomato slice, then place a slice of jicama over the filling. Spread more nut filling over the jicama and then top with avocado pieces and sprouts. Transfer to a plate, garnished with lemon wedges. Serves 2.

Kale avocado salad

Get your chlorophyll fix! If you’ve never tried kale like this before, give it a whirl. The creamy avocado, cool tomato and tangy olive combination make this salad a crowd-pleaser.

1 head kale, cut into chiffonade

1 cup arugula

2 tablespoons fresh lime juice

1⁄2 teaspoon Himalayan or Celtic sea salt

2 avocados, diced

2 teaspoons Brazil nuts or sunflower seeds, ground

2 radishes, chopped

1 cup tomato, chopped

3 tablespoons olives of your choice, pitted and chopped

Optional: dash of cayenne

Toss first 5 ingredients together in large mixing bowl with your hands, squeezing as you mix to wilt the kale, break down the fibers, and coat the leaves with avocado. Add the remaining ingredients and mix together. Spoon a serving onto a plate and enjoy. Serves 4.

Tomato soup

4 large ripe tomatoes, cut into large dice

2 medium carrots, cut into small dice

1 avocado, pitted and peeled

1 cucumber, peeled and cut into large dice

1 cup sprouts of your choice

1 tablespoon fresh lemon juice

1⁄2 cup parsley, chopped

Pinch of ground clove

Pinch of celery seed

Pinch of Himalayan or Celtic sea salt

Fresh ground black pepper to taste

Directions: In a blender, process all ingredients until smooth and creamy. Chill for 1 to 2 hours, and then serve. Serves 2.

Carrot soup

1 cup carrot juice, from approximately 6 large carrots

1 cup cucumber juice, from 1 large cucumber

1⁄4 cup pine nuts

1 clove garlic, peeled and minced

1 teaspoon jalapeño, seeded and chopped

2 teaspoons fresh lime juice

Pinch of nutmeg

Directions: In a blender, process all ingredients until smooth and creamy. Pour serving into a bowl and enjoy.

Magic minestrone

This is not your typical minestrone from the old country, but it tastes great and has lots of flavor.

4 medium tomatoes, plus 1 cup tomato, diced

2 carrots, cut into large dice

11⁄2 tablespoons miso

2 cups purified water

1 cup mixed vegetables of your choice, cut into small dice (zucchini, fennel, sugar snap peas, avocado, snow peas, etc.)

2 tablespoons fresh parsley, finely chopped

1 teaspoon olive oil

2 tablespoons basil, finely chopped

2 teaspoons dried Italian spices

1 small clove garlic, peeled and minced

Pinch of cayenne

Himalayan or Celtic sea salt to taste

Fresh ground pepper to taste

Directions: In a blender, process the 4 tomatoes, carrots, miso and water until smooth. Transfer the mixture into a bowl and add remaining ingredients. Stir to incorporate. Pour a serving into a bowl and enjoy. Serves 4.

Raw pepper jack cheese

1 cup Brazil nuts

3 tablespoons fresh lemon juice

Dash of umeboshi vinegar

2 teaspoons cilantro, chopped

5 tablespoons purified water

Pinch of cayenne

Couple of pinches of black pepper

Directions: Grind Brazil nuts into a fine meal in a food processor. Add remaining ingredients and blend until smooth. You can slowly add more water to adjust the consistency.

Great guac

Avocados are gifts from the gods. In addition to being delicious, they’re carb-free and contain good fats, so they’re often the heart and soul of raw-foods dishes. You can use this guacamole as a dip for veggies or raw crackers, or just grab a spoon and dive in!

2 avocados, pitted, peeled and mashed

Juice of 1 lime

1 clove garlic, minced

1 tablespoon red onion, chopped

1 teaspoon jalapeño or habañero chili, seeded and chopped

2 tablespoons cilantro, chopped

1⁄8 teaspoon Himalayan or Celtic sea salt

Directions: Mix all ingredients together in a medium bowl.

Choconut milk

If you’ve just got to have something sweet to get you through the day, try this healthier version of chocolate milk. For a thicker, more filling drink you can include the flesh from the coconut.

Water from 1 young coconut

1 teaspoon cacao nibs

Pinch of agave nectar or stevia

Directions: Put all ingredients into a blender and process for 10 seconds. Pour into a glass and enjoy.

Apricot mango smoothie

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6 oz. light (reduced sugar) fat-free Apricot-Mango yogurt

1 cup. Crystal Light lemonade

1/2 banana

5-6 canned apricot halves

Put all ingredients into blender. Blend well until smoothie consistency is reached.

Face-lift cleanse

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We all want to look and feel beautiful, and I believe that beauty begins and radiates from within. So the first step in transforming what’s on the outside is purifying what’s on the inside. It’s all about rehydrating, rejuvenating your spirit, catching up on sleep and clearing out toxins that affect your skin.

The fact is, our skin is the largest organ in our bodies but is the last one to receive the nutrients and water we take in—all the other organs in the body get fed first. If we’re not drinking sufficient amounts of water and eating foods packed with vitamins and minerals, we may actually be starving our skin.

Premature aging and lackluster or problem skin often can be traced back to the usual suspects: caffeine, alcohol, bad fats, refined flours and sugars, and so on.

Eating a diet of skin-nurturing nutrients, such as greens and other enzyme-rich

foods, and consuming clean water and good oils and salts can enrich skin elasticity and diminish lines by flushing out the toxins that affect our appearance.

Lines, discolorations, breakouts and differences in skin tone or texture are indicators of internal deficiencies.

Different parts of the face are related to different internal organs. Here are some examples of what our faces might be trying to tell us:

✴ Dark circles or puffiness under the eyes could be an indication of overworked kidneys or adrenals, resulting from lack of sleep, dehydration, or too much partying or stress in your life.

✴ A lined forehead could be a warning sign of congested bowels or a gallbladder stressed by too much dairy or oily food.

✴ Crow’s-feet might indicate that the adrenals are taxed from overuse of stimulants or living life at a nonstop pace.

✴ Lines over the upper lip or a larger upper lip might be pointing to an imbalance in the stomach or small intestines due to improper elimination of waste and toxins.

✴ Exaggerated laugh lines could be warning of a respiratory deficiency from smoking.

✴ Lines or blotches on the cheekbones might be indicators of an imbalance in the heart from a high-fat diet—or maybe even a broken heart.

What was true 5,000 years ago is still true today: To restore inner health and a luster to our skin, we must bring our bodies back into balance and ease stressed organs. We need to drink enough clean water, make sure we’re properly eliminating waste from our bodies and eat the right foods.

Here are some recipe for a face-lift cleanse:

Green tonic

This juice will give you a morning kick better than the one you get from a cappuccino. The enzymes in juiced vegetables break down over time, so drink your tonic the same day you make it to ensure that every drop is still chock-full of nutrients by the time you enjoy it.

Ingredients:

1 large cucumber, peeled

5 stalks celery

1 apple, cored

3 kale leaves

4 dandelion green leaves

4 sprigs parsley

Optional garnish: a slice of fresh lemon or a squeeze of fresh lemon juice

Directions: Chop the first 6 ingredients into pieces small enough to fit through the feed tube of your juicer. Put the cucumber, celery and apple pieces into a small bowl and the kale, dandelion green leaves and parsley into another bowl. Run all of the ingredients through the feed tube of the juicer, alternating back and forth between the greens and the chopped vegetables and apple. If you start and end with the apple–vegetable mixture, you’ll be sure to suck every juicy drop out of the greens. Serve in a large glass with a slice of lemon.

If you’re new to green juices, the flavor may take some time to grow on you. If that’s the case, dilute the juice with some water and squeeze in a bit more lemon juice, to taste. Serves 1.

Beauty smoothie

This smoothie not only tastes delicious — it also makes you look delicious! MSM, or methylsulfonyl-methane, is a sulfate that has been show to improve flexibity, reduce inflammation and increase elasticity of the skin. Tocotrienols, part of the vitamin E family, have antioxidant properties that reduce free radicals in the bloodstream, which may aid in blocking skin and breast cancer. Unlike vegetables juices, which must be consumed the day they’re made, this smoothie can be made the eve ning before you drink it to save time the following morning.

Ingredients:

2 cups Brazil- nut or almond milk

1 teaspoon tocotrienols

1 teaspoon Udo’s or flax oil

1 teaspoon lecithin granules

1 teaspoon green powder

1 pinch of Himalayan or Celtic sea salt

1⁄8 teaspoon MSM (or 1 capsule, opened up)

1 cup of your favorite berry (fresh is preferable, but frozen can work if the season isn’t right)

Pinch of stevia or 2 teaspoons raw honey

1⁄2 teaspoon bee pollen

Directions: Add all the ingredients to your blender and mix until smooth. Serves 1.

Enzyme rich gazpacho

1⁄2 cup cucumber, peeled

1⁄2 cup cherry tomatoes

1 cup arugula

1 teaspoon dulse

1 cup purified water

1 tablespoon garlic, minced

1 pinch of Himalayan or Celtic sea salt

Garnish: 1 tablespoon chopped cilantro and 1⁄4 cup ripe avocado, peeled, pitted and cut into small dice

Directions: Chop the first 4 ingredients into pieces small enough to be easily mixed in your blender. Place the first 7 ingredients in the blender and pulse until chopped but still chunky. Don’t over blend. Garnish with chunks of avocado and chopped cilantro. Serves 1.

Mellow barley miso soup

Miso is one of the wonder foods. It’s high in protein, rich in vitamin B12, and chock-full of 4 digestive agents that help you break down food and assimilate the nutrients. And it’s got a great nutty flavor to boot!

2 cups purified water

1 tablespoon barley miso

1 tablespoon chickpea miso or red miso

1⁄2 teaspoon garlic, minced

1⁄2 teaspoon gingerroot, peeled and coarsely chopped

2 tablespoons cucumber, peeled and chopped

2 tablespoons avocado chunks

1 pinch of Himalayan or Celtic sea salt

1 pinch of powdered mustard

1 pinch of chili powder

Optional garnish: chopped avocado

Directions: Place all the ingredients into a blender. Mix until blended but not completely smooth. Heat in a medium pot on the stove until barely warm. Pour into a bowl and serve with the optional avocado garnish, if desired.

Steamed Vegetables

Use any 2-cup combination of the following vegetables:

Tomatoes, quartered

Cabbage, thinly sliced

Asparagus, cut into 2-inch pieces

Sugar snap peas

Onions, cut into medium dice

Kale, chard, beet greens or any other leafy greens, torn into bite-sized pieces

Mung bean sprouts

Broccoli or cauliflower, cut into small florets

Yam, peeled and cut into medium dice

Directions: Trim off any unwanted parts of the vegetables. Add water to the pot, keeping the level below the steamer insert. Bring water to a full boil, then add the vegetables in the steamer insert. Cover pot and steam until tender. Cooking times will vary according to the vegetables you choose. When the vegetables are done, remove them from the steamer and transfer them to a large bowl. Pour dressing over the vegetables and toss well to coat. Serves 1.

Lunch whistle salad

The different textures of the vegetables and nuts and the contrast between the creamy avocado and tangy tomatoes and lemon dressing make this a vibrant and satisfying salad. It’s quick and easy to put together too, so you can spend the bulk of your lunch break enjoying your meal, not making it.

2 cups mixed baby lettuces or the lettuce of your choice, torn into bite-sized pieces

1 cup sunflower sprouts

1 small cucumber, peeled and thinly sliced

1⁄2 avocado, peeled, pitted and chopped

1 apple, cored, peeled and chopped

7 soaked almonds, chopped, or 2 tablespoons pine nuts

Directions: Wash and dry the lettuce leaves. Combine the lettuce, sprouts, cucumber, avocado and apple in a salad bowl. Drizzle the dressing over the salad and toss. Serve sprinkled with almonds or pine nuts. Serves 1.

Vegetable stew

This filling soup really sticks to your ribs and warms you up on a cool day. You can enjoy the soup chunky or puree it in a blender (after it’s cooled) if you like a smoother soup.

1 teaspoon cold- pressed extra virgin olive oil

1 cup onion, cut into small dice

5 cloves garlic, minced

1 cup fennel, cut into small dice

1 cup celery, cut into small dice

2 cups butternut squash, peeled, seeded and cut into small dice

1 cup yellow beets, cut into small dice

1 cup zucchini, cut into small dice

1 small jar of artichoke hearts, drained and cut into small pieces

7 cups purified water

1⁄8 teaspoon Himalayan or Celtic sea salt

Pinch of black pepper

Optional garnish: chopped cilantro, fresh lemon juice or apple cider vinegar, pinch of hot chili paste

Directions: Heat oil in large saucepan over medium heat. Sauté for about 5 minutes, until golden, and then add garlic, fennel, celery, butternut squash, yellow beets, zucchini and artichoke hearts and sauté for another 5 minutes. Add purified water, salt and pepper and bring to a boil. Reduce heat and simmer for about 30 minutes until veggies are tender. Ladle into a bowl, season with optional garnish if desired and enjoy.

How hormones affect the belly?

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While you certainly do not want to have excess weight on the belly, for many people this is the first place where fat accumulates, and the last place that goes. Except that is not appealing, the excess weight on your belly is not healthy. Studies have shown that fat in the abdomen has the worst effect on health, and even worse than the fat from the area of the leg or hip.

In many cases, hormonal imbalance is the main cause of fat in the abdomen. If you are struggling with overweight for a long time, it is very likely that it is a hormonal imbalance.

Excess fat in the abdomen may be a sign of an imbalance of one or more hormones, usually a low level of estrogen, low testosterone levels, low levels of dehydroepiandrosterone (DHEA), which is released by the adrenal glands, and high levels of insulin and cortisol.

Abdominal fat occurs as a consequence of aging, and increases the risk of heart disease and diabetes. To remove abdominal fat takes a lot of things, including proper diet, exercise and, of course, motivation. All this will help you, but if you still do not notice any results, you should check the hormone levels in the body.

Citraberry smoothie

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This recipe calls for oranges and berries, but you can experiment with different fruits. Mango or papaya can be used instead of berries and oranges.

3 juicing oranges, peeled and pulled apart into sections

1 cup berries, fresh or frozen

2 teaspoons green powder

Directions: Toss all ingredients into a blender and process until smooth. Pour into a glass and enjoy! Serves 1.

Blueberries - small berries with miraculous healing powers

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Blueberries, along with other berries, belong to the family Ericaceae.

Bilberry is a small perennial shrub that has berry fruit. Fresh and ripe fruits are purple, and sometimes can be a darker, almost black. The fruit is covered with a wax coating.

These small berries hide miraculous healing properties. They are excellent source of flavonoids, particularly anthocyanins, which has excellent antioxidant and anti-inflammatory properties and maintains the blood vessels elastic. Anthocyanins is responsible for the dark color of blueberries.

Blueberries are rich in vitamin B2, C and E. They also contain manganese and soluble and insoluble fiber.

Health Benefits

The health benefits of blueberries come mainly from high levels of anthocyanins, which turned out to be one of the most powerful antioxidants.

Alzheimer's disease

Blueberries protect the brain from oxidative stress, improve learning, concentration, and information processing. Eating blueberries will give you energy and improve cognitive function, and this in a healthy way, as opposed to the stimulus.

Urinary tract infections

Blueberry juice has an incredible power of cleansing the urinary tract. They can remove Escherichia coli and protect the urinary tract cells and will increase their resistance to infection.

Cancer

Ellagic acid in blueberries has anticancerogenic activity, which may slow the growth and spread of cancer cells, and some studies have shown that it can play an important role in the treatment of cancer.

Cholesterol

Soluble fiber will reduce the level of bad (LDL) cholesterol, and antioxidant properties of blueberries will prevent the oxidation of cholesterol, which may result in an accumulation of plaque on blood vessel walls.

Constipation

Blueberries contain fiber, which will stimulate the bowel. Drink half cup of blueberry juice 2 times a day on an empty stomach to stimulate digestion of food that will later eat.

Diarrhea

Escherichia coli is a common cause of diarrhea, and anthocyanins will successfully remove the bacteria. Blueberries are particularly effective when the cause of diarrhea is a food intoxication.

Inflammation

A powerful antioxidant and anti-inflammatory activity of blueberries will help fight inflammation such as osteoarthritis and gout.

Blockage of the respiratory system

Blueberries will boost circulation and blood vessels to expand, which will provide temporary relief from nasal congestion and difficult breathing.

Vision

In addition to improving vision, blueberries will reduce the risk of eye diseases caused by aging such as macular degeneration.

Tips for consumption

Store blueberries in a dry place to prevent decay. Remove rotten berries immediately to prevent rapid decay of other berries.

Do not hold blueberries at room temperature more than one day. Store them in a container that does not allow the entry of air and refrigerate. In this way the blueberries can last up to a week. However, blueberries is best to right away while they are fresh.

Caution

Blueberries contain a small amount of oxalate. People who have had or are having problems with calcium oxalate, which can cause kidney stones, should limit their intake of blueberries and consult a physician.

RECIPES

Blueberry smoothie

1 cup frozen blueberries

8 oz fat free yogurt

milk to thin

Process in blender. Serves 2.

Blueberry banana smoothie

1 ripe medium banana

3/4 cup fresh or frozen blueberries

1/4 cup nonfat vanilla yogurt

3/4 cup skim milk

pinch of cinnamon (if desired)

1/2 cup of crushed ice

Combine all of the ingredients and blend until smooth.

Blueberry blast smoothie

1/2 frozen bannana (or unfrozen + 1 ice cube)
1/4-1/2 cup frozen blueberries
1/2-3/4 cup rice dream vanilla lite
1/2 tsp vanilla extract
1 pkt sweetner

Dump it all in the blender and whir until creamy.

Blueberry buttermilk smoothie

1 banana, ripe, peeled and cut into chunks

1/2 cup frozen blueberries

1 tablespoon granulated sugar

4 ice cubes

1 cup buttermilk

Place all ingredients in blender and process until smooth. Serves 2.

Blueberry pineapple smoothie

2 cups chilled fresh or frozen blueberries, slightly thawed

1 cup chilled pineapple-orange juice, or pineapple-orange-strawberry juice

1 8-ounce carton vanilla nonfat yogurt

1 tablespoon sugar

In a blender container, combine all ingredients. Cover and blend for 1 to 2 minutes or until almost smooth. Serves 3.

Blueberry smoothie

1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 cup washed, stemmed blueberries
honey to taste

Place all the ingredients in a blender. Blend on high speed until smooth.

Blueberry twist smoothie

2 cups fresh blueberries
1 cup pineapple orange juice
1- 8 ounce vanilla yogurt
2 teaspoons sugar or honey

Place everything in a blender, blend until smooth. Serve immediately. Serves 2.

Boysenberry blueberry smoothie

1 1/2 cups boysenberry or blackberry-flavor juice

1 cup boysenberries or blackberries

1 cup blueberries, frozen

Place all ingredients in blender and process until smooth. Serves 2.

Green juice

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1⁄2 head celery (about 4 large celery sticks)

6 leaves rainbow chard or beet greens

1⁄2 apple, cored

2 cups pea sprouts

1 small cucumber

2 tablespoons fresh lemon juice

Directions

Chop the first 5 ingredients into pieces small enough to fit into the feeder tube of your juicer. Juice the fruit and vegetables, starting with the celery and ending with the cucumber to ensure that you get as much juice as possible out of the sprouts. Stir in lemon juice. Add water as needed to make a 16-ounce serving.

Pina colada smoothies

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Peach smoothies

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Calories and Weight

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A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

Although exercising is great just being more active is also a good way to burn calories. There are many small changes you can make to your daily routine that will burn calories for example: