Refresh - Better Nutrition Magazine - Supplements, Herbs, Holistic Nutrition, Natural Beauty Products

Refresh

Mixed drinks and popsicle treats without the guilt, including a 0-calorie minty mojito, icy pomegranate "cocktail," and tart blood orange pop
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Imbibing a cool and nutritious smoothie can be good medicine. You can literally reverse nutrient deficiencies, slow down the oxidative processes (aging) of your cells, make your nails stronger, make your hair shinier, protect yourself from heart disease and cancer, provide your body with the nutrients it needs to have more energy, and boost your metabolism for optimal fat burning. Smoothies are great all on their own, but why not upgrade your daily concoction with nutrient-rich boosts (see p. 50-51)-from immune-boosting echinacea to antioxidant powerhouse matcha powder. Don't stop at smoothies. Use your favorite fruits and combinations to create super low-calorie freezer pops-a fun, yummy treat for all ages. Let's get started!

Blend Boosts

Supercharge your smoothie by adding superfoods and supplements in liquid or powder form. Our favorites include:

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LICORICE ROOT(liquid or powder)
Adds a sweet flavor; helps with inflammation and pain, PMS symptoms, liver health.

BREWER'S YEAST(powder)
A source of B vitamins; helps with blood sugar regulation.

ALMOND BUTTER
Rich in vitamin E, magnesium, and potassium; helps with heart health.

PROTEIN POWER
Helps with weight loss and satiety.

MATCHA (green tea powder)
Boosts the antioxidant value of any smoothie and imparts energy and stronger immunity.

PROPOLIS(granules)
This mixture of resins, vitamins, minerals, and bioflavonoids is collected by bees from trees. It is thought to help inhibit the spread of bacteria and viruses; increases energy.

ACIDOPHILUS (liquid or powder)
Improves digestion, bolsters the immune system, helps treat candida.

PSYLLIUM (powder)
A scoop or two of psyllium powder can help enhance digestion, promote regularity, and regulate blood sugar.

HONEY(use raw or organic)
Contains natural antibacterial, sedative, and cough-suppressant properties.

MAGNESIUM(powder)
This vital mineral helps with heart health, stroke prevention, diabetes, mood and memory, and PMS.

ECHINACEA
Helps with immunity, reducing duration of an illness, and fighting bacterial infections.

WHEAT GERM
Contains copper, manganese, some B vitamins, vitamin E, and insoluble fiber; helps with heart health.

COCONUT OIL
Adds sweetness to smoothies; helps with energy, weight loss, and healthier skin and hair.

COCOA
A low-fat source of chocolate flavor, cocoa is rich in antioxidants, including resveratrol; helps with mood and energy, heart health.

GINGER ROOT
Used as a digestive stimulant for thousands of years, ginger modifies the body's inflammatory response and can help prevent migraines and ease symptoms of rheumatoid arthritis.

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Smoothies

PORT TOWNSEND MOJITO
Serves 4

2 cups sparkling water

3 cups ice cubes

2 limes, peeled and seeded

2 tsp. xylitol

4 mint sprigs

First blend the lime with the ice, then add the water and xylitol and blend for a few seconds more. Pour into glasses and garnish with fresh mint sprigs.

PER SERVING: 15 CAL; 0 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 4 G CARB; 0 MG CHOL; 1 MG SOD; 1 G FIBER; 1 G SUGARS

POMEGRANATE POWER ICY
Serves 2

1 cup pomegranate juice

½ cup lemonade concentrate

½ cup ice cubes

1 Tbs. wheat germ

PER SERVING: 228 CAL; 2 G PROT; 1 G TOTAL FAT (0 G SAT FAT); 56 G CARB; 0 MG CHOL; 21 MG SOD; 1 G FIBER; 51 G SUGARS

STRAWBERRIES and CREAM
Serves 2

1 cup vanilla soymilk

½ cup plain yogurt

1 cup frozen strawberries

½ cup silken tofu

1 tsp. vanilla extract

PER SERVING: 313 CAL; 8 G PROT; 5 G TOTAL FAT (2 G SAT FAT); 16 G CARB; 8 MG CHOL; 79 MG SOD; 2 G FIBER; 10 G SUGARS

SWEET SLUMBER
Serves 2

1 cup ice cubes

1 cup pitted tart cherries

2 Tbs. tart cherry concentrate

Optional: 1 teaspoon sweetener (such as stevia or xylitol)

PER SERVING: 90 CAL; 1 G PROT; 1 G TOTAL FAT (0 G SAT FAT); 23 G CARB; 0 MG CHOL; 30 MG SOD; 2 G FIBER; 19 G SUGARS

ATHLETE'S EDGE
Serves 1

¼ cup frozen grape juice concentrate (red or white)

1 cup ice cubes

2 tablespoons nonfat dry milk powder

½ teaspoon electrolyte powder

1 teaspoon orange-flavored fish oil

Optional: ¼ teaspoon vitamin C powder

PER SERVING: 200 CAL; 3 G PROT; 5 G TOTAL FAT (1 G SAT FAT); 36 G CARB; 25 MG CHOL; 60 MG SOD; 0 G FIBER; 36 G SUGARS

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Freezer Pops

FUDGESICLE POP
MAKES 8

1 cup organic 2% milk

2 tsp. dark cocoa powder

2 tsp. xylitol

½ tsp. guar gum powder

Combine all ingredients in a blender or food processor and blend until smooth. Pour into freezer pop mold and freeze.

PER SERVING: 19 CAL; 1 G PROT; 1 G TOTAL FAT (0 G SAT FAT); 2 G CARB; 2 MG CHOL; 14 MG SOD; 0 G FIBER; 2 G SUGARS

PINEAPPLE NECTAR POP
MAKES 8

1 cup pineapple nectar

1 frozen banana

1 Tbs. lime juice

Combine all ingredients in a blender or food processor and blend until smooth. Pour into freezer pop mold and freeze.

PER SERVING: 31 CAL; 0 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 8 G CARB; 0 MG CHOL; 0 MG SOD; 0 G FIBER; 5 G SUGARS

TART BLOOD ORANGE POP
MAKES 8

1 cup pure blood orange juice

1 cup frozen blueberries

1 tsp. xylitol

1 tsp. lemon juice

½ tsp. guar gum powder

Combine all ingredients in a blender or food processor and blend until smooth. Pour into freezer pop mold and freeze.

PER SERVING: 24 CAL; 0 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 6 G CARB; 0 MG CHOL; 0 MG SOD; 1 G FIBER; 4 G SUGARS

MANGO POP
MAKES 8

1 cup fresh mango or mango nectar

1 cup fresh organic strawberries

2 tsp. lime juice

1 tsp. guar gum

If the mango and strawberries you use aren't sweet enough, just add a teaspoon of xylitol.

Combine all ingredients in a blender or food processor and blend until smooth. Pour into freezer pop mold and freeze.

PER SERVING: 21 CAL; 0 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 5 G CARB; 0 MG CHOL; 1 MG SOD; 1 G FIBER; 4 G SUGARS

TANGERINE POP
MAKES 8

1 cup tangerine juice

1 frozen banana

1 tsp. lime juice

1 tsp. xylitol

Combine ingredients in blender or food processor and blend until smooth. Pour into freezer pop mold and freeze.

PER SERVING: 28 CAL; 0 G PROT; 0 G TOTAL FAT (0 G SAT FAT); 7 G CARB; 0 MG CHOL; 0 MG SOD; 0 G FIBER; 5 G SUGARS

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Products to Supercharge Your Smoothies

Xylosweet - "Xylitol is easy to substitute for sugar in smoothies," says Brian Craig, vice president of Xlear. XyloSweet provides a natural, low-calorie alternative to sugar.

Yac-o-power - "Yacon is rich in inulin, a prebiotic that supports digestion," says Dr. Cass Ingram. Try adding North American Herb & Spice Yac-o-Power to smoothies.

Energy protein greens - "Paradise Herbs ORAC Energy Protein Greens has 22 g protein and 24 servings of fruits and veggies," says Tom Hess, MD, a nutritional expert.

Natural Calm - "Peter Gillham's Natural Vitality Natural Calm in Organic Raspberry-Lemon blends well with citrus-flavored smoothies," says smoothie expert Daniella Chace.

Related

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Sugar-free Superfoods

Hankering for a little something but don't want to cave into junk food? This light, protein-rich pudding-sugar-free and made with coconut, almond butter, cacao nibs, and chia seeds-hits the spot.

juices

Super Easy 3-Day Juice Fast

Cleanse and de-bloat with a simple fruit and veggie cleanse that will leave you feeling healthier, more energized, and possibly even slimmer.

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Super Sweet

Create delicious gluten-free treats using whole food powders, naturally sweet and nutrient dense