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  • Smoothie of the Week 1: Green Weight Control Smoothie

Smoothie of the Week 1: Green Weight Control Smoothie

  • Posted by CYD
  • Date February 27, 2021

         This is the first of many “Smoothie of the Week” blog post. I will do my best to post this on Fridays, so that you can grab the ingredients on the weekend to kickstart your week. I would say get enough fresh ingredients for 3 to 4 days worth of smoothies then re-up in the middle of the week. You get the maximum benefit out of a smoothie when you are drinking it consistently. We should be aiming to have a variety of 5 to 7 different kind of fruits and vegetables daily.

         In our busy everyday life, we forget to add some colorful variety. I think it cuts the work in half when you plan to have most of it at the start of your day. I personally do not add sugar to my  smoothies, but you are welcome to do so. You could also add some superfood powder to your smoothies from bees pollen, maca powder, spirulina, sea moss, and so on.

 

Why is this a weight control smoothie?

There are chemical structures within certain fruits and vegetables that help maintain weight. These structures can be found within apples, lemons, bananas and kiwis. The key to having benefit from a smoothie is to have these fruits and vegetables be a part of your daily diet and lifestyle. You can learn more about the benefits of each ingredient below.

I hope you enjoy the recipes!

Ingredients:

Serving size: 2

1medium Banana
1 Kiwi
1 C. Kale
1 Green Apple
1 juiced lemon
1/2 C. Cucumbers
1/2 C. Almond Milk

 

WHY THESE INGREDIENTS?

 

 

 

References:

      1. Rolls, Barbara J et al. “Provision of foods differing in energy density affects long-term weight loss.” Obesity research vol. 13,6 (2005): 1052-60. doi:10.1038/oby.2005.123
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      1. Yang, Yanjing et al. “Isothiocyanates from Broccolini seeds induce apoptosis in human colon cancer cells: proteomic and bioinformatic analyses.” Die Pharmazie vol. 66,5 (2011): 382-90
         <https://pubmed.ncbi.nlm.nih.gov/21699074/>
      1. .  Delcourt, Cécile et al. “Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study.” Investigative ophthalmology & visual science vol.  47,6     (2006): 2329-35. doi:10.1167/iovs.05-1235
         <https://pubmed.ncbi.nlm.nih.gov/16723441/>
      1. de Oliveira, Maria Conceição et al. “A low-energy-dense diet adding fruit reduces weight and energy intake in women.” Appetite vol. 51,2 (2008): 291-5. doi:10.1016/j.appet.2008.03.001
         <https://pubmed.ncbi.nlm.nih.gov/18439712/>
      1. Arab, Lenore et al. “Green and black tea consumption and risk of stroke: a meta-analysis.” Stroke vol. 40,5 (2009): 1786-92. doi:10.1161/STROKEAHA.108.538470
         <https://pubmed.ncbi.nlm.nih.gov/19228856/>
      1. Burani, Johanna, and Palma J Longo. “Low-glycemic index carbohydrates: an effective behavioral change for glycemic control and weight management in patients with type 1 and 2 diabetes.” The Diabetes educator vol. 32,1 (2006): 78-88. doi:10.1177/014572170528474
        <https://pubmed.ncbi.nlm.nih.gov/16439496/>
      1. Topping, D L, and P M Clifton. “Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides.” Physiological reviews vol. 81,3 (2001): 1031-64. doi:10.1152/physrev.2001.81.3.1031
        <https://pubmed.ncbi.nlm.nih.gov/11427691/>
      1. Olano-Martin, Estibaliz et al. “Pectin and pectic-oligosaccharides induce apoptosis in in vitro human colonic adenocarcinoma cells.” Anticancer research vol. 23,1A (2003): 341-6.  <https://pubmed.ncbi.nlm.nih.gov/12680234/>
      1. Edu, Harvard. “Bananas.” The Nutrition Source, 21 Oct. 2019, www.hsph.harvard.edu/nutritionsource/food-features/bananas/
      2. Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies.PLoS medicine. 2015 Sep 22;12(9):e1001878.
         <https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/>
      1. Beck, Kathryn, et al. “The Effect of Gold Kiwifruit Consumed with an Iron Fortified Breakfast Cereal Meal on Iron Status in Women with Low Iron Stores: a 16 Week Randomised Controlled Intervention Study.” BMC Public Health, BioMed Central, 26 Jan. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2823703/.
      2. Svendsen M & et al. “The Effect of Kiwifruit Consumption on Blood Pressure in Subjects with Moderately Elevated Blood Pressure: a Randomized, Controlled Study.” Blood Pressure, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25483553/.
      3. Nazario, Brunilda. “Kiwi: Health Benefits, Nutrients per Serving, Preparation Information, and More.” WebMD, WebMD, 16 Sept. 2020, www.webmd.com/diet/health-benefits-kiwi#1.
      4. Mukherjee, Pulok K et al. “Phytochemical and therapeutic potential of cucumber.” Fitoterapia vol. 84 (2013): 227-36. doi:10.1016/j.fitote.2012.10.003  <https://pubmed.ncbi.nlm.nih.gov/23098877/>
      1. Jia, Qingyun et al. “Cucurbitacin E inhibits TNF-α-induced inflammatory cytokine production in human synoviocyte MH7A cells via suppression of PI3K/Akt/NF-κB pathways.” International immunopharmacology vol. 29,2 (2015): 884-890. doi:10.1016/j.intimp.2015.08.026n  <https://pubmed.ncbi.nlm.nih.gov/26453509/>
      1. Shimizu, Chikako et al. “Effects of lifelong intake of lemon polyphenols on aging and intestinal microbiome in the senescence-accelerated mouse prone 1 (SAMP1).” Scientific reports vol. 9,1 3671. 6 Mar. 2019, doi:10.1038/s41598-019-40253-
         <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6403313/>
      1. Penniston, Kristina L et al. “Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products.” Journal of endourology vol. 22,3 (2008): 567-70. doi:10.1089/end.2007.0304
         <https://pubmed.ncbi.nlm.nih.gov/18290732/>
      1. Péneau, Sandrine et al. “Relationship between iron status and dietary fruit and vegetables based on their vitamin C and fiber content.” The American journal of clinical nutrition vol. 87,5 (2008): 1298-305. doi:10.1093/ajcn/87.5.1298
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Tag:apples, cucumber, cyds smoothie, green smoothie, kale, kiwis, lemon, nutrition, smoothie, smoothie recipe, weight loss smoothie

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