5 Reasons Your Weight Lifting Routine Isn’t Working

 

Lift smart, burn more
You go to the gym. You lift weights. But so far your muscles aren’t looking any more sculpted than when you started. If you’ve been putting in the work but not seeing results, it’s likely that something is wrong with your workout—not your willpower. Avoid 5 common strength training mistakes with these tips from weight lifting guru Wayne Westcott, PhD, Prevention advisory board member and director of fitness research at Quincy College in Massachusetts, and you’ll be a lot closer to achieving that lean, strong body you’re after.
Mistake #1: You’re ditching the warm up
While it’s tempting to forgo a proper warm up, taking a few minutes for a quick walk or jog on the treadmill will help you get more out of your strength training routine. “A warm up increases the temperature of your muscles and tendons, making them more elastic so you’re less likely to injure yourself,” says Westcott. Besides, you’ll burn a few extra calories too! See more ideas for the right way to warm up.
Mistake #2: Your weight is wrong
Too heavy, and you could injure yourself, too little and you’re wasting your time. When you’re new to strength training, start with 1 to 2 sets of 15 to 20 reps using a lighter weight (about 50% of your maximum lift, i.e., the amount of weight you can lift once). As you become stronger, graduate to 2 or 3 sets of 10 to 15 reps with heavier weight (60 to 75% of your max lift).

Mistake #3: Your form is sloppy
Lifting too quickly and using momentum are two common culprits that can lead to injury and make your workout less effective. In fact, slower is better when it comes to weight lifting. “Moving slowly actually allows you to produce more muscle force, without putting extra stress on your joints. If you’re using inertia, the weight pretty much carries itself, so you’re not getting as good of a workout,” says Westcott. (Weight-lifting isn’t the only exercise where bad form can hurt you. Check out 10 mistakes you make on the elliptical trainer.)
Mistake #4: You don’t mix it up
It’s easy to fall into a workout rut, doing the same few moves over and over. Swapping in a few new moves every few weeks will help you avoid plateaus. “Your muscles adapt to moves, and you no longer see the same gains in strength after a few weeks,” says Westcott. “Even changing up your workout slightly—say by swapping your tried-and-true bench press with an incline press—will shock your muscles and speed results.” Want to really switch it up? Ditch your dumbbells for something new, like kettlebells or sandbells.
Mistake #5: You’re standing still between sets
If you normally rest between sets, you’re missing out on the calorie-burn boost that’s found in adding mini cardio bursts, like a 2-5 minute jog on the treadmill or jumping rope. You’ll burn more calories, and you can cross off both your cardio and strength training in one 30- to 45-minute workout, says Westcott.

6 Inexpensive Ways to Stay in Shape

 

If you want to get in shape but don’t want to break the bank, never fear. You don’t have to invest in a costly gym membership. You don’t need to buy the latest high-tech treadmill or elliptical machine for your home. You just need some ideas — and motivation.
Cleveland Clinic Sports Health exercise physiologist Heather Nettle, MA, ACSM-HFS, suggests six ways to exercise that won’t strain your budget. If your doctor says you are healthy enough for exercise, get to it.
1. Walking

Walking for 30 minutes a day can help you lose weight, control your blood sugar, and lower your cholesterol and blood pressure, and reduce stress. Can’t do 30 minutes? Three ten-minute walks per day work just as well. Cost: Invest in good walking shoes, which range from $60 to $120 at sporting goods stores and online. Running shoes work, too, but can be more expensive. Good shoes will serve you well, but be sure to replace them every 400 miles or twice a year, whichever comes first.
2. Skipping rope
Jumping rope is a great high-intensity cardiovascular exercise. Just 10 minutes a day will burn calories and improve your endurance. If you have joint issues, though, jumping rope won’t be for you. Look for low-impact aerobic exercise alternatives instead. Cost: Classic, weighted or digital jump ropes will do the trick. They cost very little — from about $7 to $30 in stores or online.
3. Exercise balls
Using an exercise ball will help you keep your abdominal muscles, back and hips strong. It can also help you improve your balance and agility. Use the exercise ball for stretching after workouts, too. You can find good exercise ball routines online. Cost: Exercise balls come in different weights and materials and run from about $8 to $50. Printing out an online exercise ball routine will just cost you printer ink and paper.
4. Dumbbells
Dumbbells can help you gain strength or maintain it. Start with the weight range that works best for you without straining too much. When you feel ready, increase the load. Be careful, though — using weights incorrectly can lead to injury. Use your weights in front of a mirror to check your posture. If you have questions, consult an exercise expert. Cost: Depending on their weight and design, dumbbells range from $3 to $50 in stores.
5. Calisthenics
Forget past memories of gym class and focus on how well you’ll tone your body with push-ups, crunches, squats, lunges and leg lifts. Cost: This is the least expensive way to exercise. All you need are comfy workout clothes. You can lie on a clean towel or purchase a yoga mat for as little as $7 in stores.
6. Exercise DVDs and online videos
When it comes to video workouts, there’s something for everyone: Pilates, yoga, kickboxing and even dance. Cost: Exercise DVDs cost very little, considering how often you can use them. Many can be purchased for $6 to $20, and online options are growing by the day. Choose what you like and build up a collection, then vary your routine. Local libraries also carry a few choices to help you add to the variety without spending anything.

Red Meat

If you are trying to gain weight, enjoy some red meat. Steak contains a ton of protein and iron. Not all steak cuts are made equal though. You want the fatty cuts where the meat is marbled. These cuts of meat will contain more calories, but they’ll also be way more delicious too! Look for rib-eye, t-bone, New York strip, and beef tenderloin. Red meat is high in cholesterol, so enjoy it with a healthy diet. Combining it with an unhealthy diet high in saturated fats could cause health effects.

Peanut Butter

Peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains around 100 calories and has 4 grams of protein. Peanut butter is also high in folate, magnesium, vitamin E, and vitamin B3. Enjoy peanut butter mixed into oatmeal, topping a slice of whole grain bread, or as a dip for apples. When picking a brand of peanut butter, try to find varieties that are all natural, meaning they don’t have a ton of sugar and other ingredients added.

Whole Fat Milk

One simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in. When you keep the fat in milk, the vitamins and nutrients stay in the solution. Whole milk is high in vitamin D and A. Add whole milk where ever you would use skim, such as in oatmeal, cereal, sauces, or just as a glass of milk. If you enjoy milk in your coffee, you can also use cream here.

Tropical Fruit

An apple a day keeps the doctor away, but tropical fruit can help you gain weight. Fruits like mango, papaya, bananas, and pineapple are amazing choices. They are full of natural sugars and can give you great energy. Adding in servings of fruit into your diet is a great step to gaining weight. No one ever became fat by eating fruit, so don’t worry about eating too much! If you find it difficult to eat enough fruits and vegetables in a day, try blending them to make a delicious smoothie.

Avocado

These delicious green vegetables are an excellent way to add healthy fats to your diet. One half of an avocado contains 140 calories, but also contain high levels of potassium, folic acid, and vitamin E. Avocado also are filled with B vitamins. Enjoy avocado added to salads, cut up on meat, or even spread on toast. Mash half a ripe avocado onto bread and season with salt and pepper. Delicious!

Granola

Granola is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and butter. Dried fruit and nuts can be added. You can buy granola pre-made, but it’s easy to make at home too! Enjoy granola topped with thick yogurt, fruit, and a drizzle of honey. This breakfast will be high in protein from the yogurt, filled with fiber from the oatmeal, and sugar from the fruit.

Whole Wheat Bread

Eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains. While white bread is what we all grew up with, it’s not the best for your health. By refining the wheat so much, we strip the nutrients out of it. Instead, opt for whole grain varieties. These contain a fiber and minerals that are missing in white bread. It will help you stay full for longer, and give you sustained energy.

Butter

Nothing beats the taste of butter for cooking. It is full of flavor and good calories. Butter does have saturated fats, so enjoy it in moderation. A good option is to incorporate ghee into your diet. This Indian ingredient is ultra clarified butter. It is safe to use when cooking at high temperatures, unlike butter which will burn. Ghee also has concentrated flavor, so you can use less when cooking. Enjoy eggs fried in butter or ghee for a tasty and nutritious breakfast.

Nuts

Nuts are a great snack for gaining weight. They are full of fat and nutrients, but also contain a great deal of fiber. Eating only a few nuts can keep you full for hours. Not all nuts are equal for fiber though. Almonds are a great choice, while macadamia nuts are very high in fat. Mixed nuts are a great option because you can get the nutritional benefit of many varieties in one snack. Add nuts to your salads, on top of Asian dishes, and in your breakfast cereals and oatmeal.

Cheese

Cheese is one of the favorite foods in North America. You can add cheese into almost any dish. It has all the nutritional benefits of milk products. Most cheeses are high in fat, making it a good product to have if you are trying to gain weight. Cheese comes in many delicious varieties, so pairing a cheese to your meal is a fun experience. Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.

Potatoes

One of the first things people cut when trying to lose weight are carbohydrates. Thus, add them back to your diet when you are trying to gain weight! The key is choosing carbohydrates that have nutritional value. Potatoes are a great choice because they’re high in protein (really!), full of fiber, and contain a ton of vitamin C. Eat potatoes with the skin on for optimum nutrition. Once they’re peeled, the protein is cut in half.

Daily Aha!

Daily Aha! Body odor is caused by the bacteria that eat your sweat.

Ew but true. Bacteria naturally live on your skin, and they feed on the salts and proteins in your sweat. The byproducts of their digestion smell bad—that's what we know as B.O. Traditional antipersperants prevent B.O. by inhibiting the production of sweat. New alternative deodorants work by inhibiting the bacteria’s growth in the first place, either using a physical barrier or by increasing the pH level on your skin.

Workout:

Daily Aha!

Daily Aha! You see 30 hours of TV drug advertising each year—and most of it is misleading.

Researchers reviewed 168 drug ads shown during nightly news broadcasts over three years and analyzed their content for accuracy. They found that 60 percent of the claims made in those commercials were misleading; they left out important information, exaggerated, or made meaningless assertions intended to sound clinically relevant. On top of that, 10 percent of the claims made were patently false advertising. The lesson? If you’re drawn to a drug you’ve seen on TV, do your research, talk to your doctor and take nothing for granted

Veg Diet Myth of the Day:

There's no point in trying to save animals: it's a lost cause.

BUSTED. When you look at the number of animals killed in the US each year for food (10 billion), it's easy to feel discouraged, and easier still to fall into the line of thinking that your actions couldn't possibly make a difference. Well, they can! "The less demand for meat, the fewer animals will be supplied into factory farms and slaughter plants," says Paul Shapiro, who heads up the Humane Society of the United State's factory farming campaign. "The meat industry is up in arms over campaigns like Meatless Mondays, so we know that even small reductions in consumption can make a difference." It was Mohandas Gandhi who suggested we all try to be the change we want to see in the world, so go ahead and give it a whirl!

Core Workout

Daily Aha!

Daily Aha! The Mediterranean diet improves cognitive function.

A survey of a dozen studies found that people who ate the Mediterranean way—lots of olive oil, vegetables, fruit and fish—had a lower risk of Alzheimer’s disease and slower cognitive decline. A Mediterranean diet also lowers your risk of heart disease, and the more antioxidant-rich fruits and veggies you eat, the better your skin will look, too.

Veg Diet Myth of the Day:

In-flight meals are unpredictable enough—if I ask for veg meals, I might actually starve.

BUSTED. Ha! This one's easy. Ever notice how some people on your flight get their meals before everyone else? Those are the vegetarians (and others who ordered a special meal). The trick to avoiding hunger pangs on your next sky-high adventure is asking for the right special meal. When confirming your flight, put in your request for the Asian Vegetarian meal, so you can look forward to sautéed noodles with shiitake mushrooms and five-spice tofu. If you're feeling especially adventurous, request the Hindu Vegetarian option, and while your seatmates pick at a piece of overcooked cod, you'll be relishing your lightly spiced Aloo Gobi with a side of naan. Most airlines also offer vegan and gluten-free meals, too. Bon appétit!

Daily Aha!

Daily Aha! Anxiety affects your sense of smell.

In a recent laboratory study, researchers made participants smell a variety of odors and rate them as good, bad, or neutral. Then, they exposed them disturbing pictures and stories of war and car crashes, in order to induce anxiety. After that, they reintroduced the neutral odors. In their anxious states, the participants reported that those formerly neutral odors now smelled bad. Functional brain scans revealed that two independent brain circuits were lighting up together: one associated with smell, and one devoted to emotion. Typically, only the smell circuits are involved in odor processing, but it seems that when we’re dealing with anxiety, our emotions become intertwined with perception, darkening our view—or rather smell—of the world.

5 Steps to Mindful Eating

 

1. Examine your emotions.

It’s nearing bedtime; the house is quiet and dark, my agitated mind illuminated by the dim fridge light. What am I feeling? Boredom, anxiety, anger, sadness? Am I really hungry? After all, I did have dinner a mere three hours ago?
The truth is, my husband and I had an argument, I’m in need of comfort and my mind is fixated on the chocolate peanut butter ice cream in the freezer. But after three months of nightly indulgence and two inches added to my waistline I’ve only compounded my frustrations, not abolished them.

This is a perfect example of eating by emotion. Looking at your mind from above it makes it easer to recognize unhealthy eating patterns and make changes. Before you steal from the cookie jar always ask yourself, does my body need nourishment or am I feeding my emotions?

2. Find a food you love and set the stage for success.

A natural, colourful fruit is always a good first choice; an apple was my first. Now turn off all media, put your iPhone away, and no talking. It might be hard at first to bottle your urges for idle chatter, but be still, breathe deeply, and fight against it. Start with ten minutes.

3. Express gratitude.

Resist the urge to bite into your apple. Take a moment to consider all the kindness that went into growing this apple. This may at first sound absurd but this practice develops your own loving kindness and gratitude.
Think about the mother who raised the farmer who planted the apple tree. Think about the miraculous ecosystem. Consider the apple pickers, the supermarket workers. Honestly, we could go on forever and what you would ultimately discover is that the kindness of the entire universe is in this apple.
Now that’s some food for thought, but don’t worry if you’re not there yet. Maybe just start by expressing gratitude that you are able to eat in peace and comfort. Say a silent thanks.

I’ve noticed that expressing gratitude centers me in the present moment, negative emotions dissipate, and it reminds me not to take things for granted.

4. Savor the flavor.

While this may seem like an eternity with your bowl of sweet raspberries on the counter taunting you, but in reality it’s only a mere minute or two; still, if you can, hold off long enough to closely observe your food. Feel the coolness of the apple, examine the deep red color, smell the sweetness. Allow your senses to explode.

Okay, now we’re ready. Slowly take a juicy bite, roll the apple in your mouth, savor the sourness, play with the texture, and notice the intensity. Before you take another bite, chew slowly and completely before swallowing. Eat the entire apple this way: slowly, silently, mindfully.

Unbeknownst to my co-workers the mundane mid-day apple break in my cubicle has suddenly turned into a powerful experience. After practicing mindful eating I’m also fascinated to realize that I don’t even enjoy the tasteless, processed morning granola bar that I scarf down in the car.

Mindful eating naturally results in a love of healthy foods. It’s inevitable.

5. Build the mindful eating habit.

We live in a busy world and there will always be days when we need to wolf down a slice of pizza on our lunch break, but consider practicing this technique once a week, and then once a day. Eventually, it will just become habit. You’ll become be present.

However you should beware there are side effects of mindful eating, the fine print reads:

 

You may develop a love of natural foods, feelings of satisfaction, a sudden desire to be active, an ability to recognize your body’s nourishment needs, weight loss, mood control, more energy, glowing skin, disease prevention, control over your emotions, living in the present moment, and quieting the mind.

 

Imagine the change we could invoke throughout world if everyone practiced mindful eating. It’s not too late to teach our children new habits. The positive transformation to our health care system, our own and our children’s health and wellness, and the entire animal kingdom is exciting and within grasp.

 

We don’t have to be food obsessed. Let’s break the cycle. Doesn’t it make you want to go grab a fuzzy peach and give it a try? Go on. I’m about to enjoy an intense blueberry experience myself.

Menu Planner

Day #10 of the 30-day Smoothie Challenge.

{Honey-Kissed Nectarine}.

○ 2cups Spinanch, fresh ...
○ 2cups Coconut water
○ 2cups Nectarines
○ 1/2 Honey Dew Melon.

Peace, Love & Leafy Greens. Enjoy!

Day #9 of the 30-day Smoothie Challenge

{The Peachy Keen}...

 

○ 1cup Spinach, fresh
○ 1cup Kale, fresh ...
○ 2cups H2o
○ 3 Peaches
○ 2" Ginger, fresh

Peace, Love & Leafy Greens. Enjoy!

Day #8 of the 30-day Smoothie Challenge. .

 {Plum & Apricot}

○ 2cups Kale, fresh ...
○ 2cups Coconut Water
○ 2 Plums
○ 2 Apricots
○ 1 Banana.

Peace, Love & Leafy Greens. Enjoy!

Day#7 of The 30-day Smoothie Challenge...

 {Repeat Day#1}
Peace, Love & Leafy Greens.

Enjoy Week 2 of the challenge!

Day#13 of the 30-day Smoothie Challenge.

 

{Chocolate Covered Cherry Smoothie}

○ 1cup of Cocoa powder, (unsweeted Cocoa powder)...
○ 1 Banana
○ 1cup of Cherries

Peace, Love & Leafy Greens. Enjoy!

Day #14 of The 30-day Smoothie Challenge.

(Get Creative)

○ 2cups Spinach
○ 2cups Coconut water
○ 2cups Peaches ...
○ 1cups Pineapple
○ 2 Tablespoon Coconut Oil, top w/ sprinkle unsweetened Coconut flakes.

Peace, Love & Leafy Greens.

Enjoy!

Day #15 of the 30-day Smoothie Challenge.

 

{Cantaloupe & Coconut Cream}

○ 2cups Spinach, fresh
○ 1 cup Coconut milk, unsweetened
○ 8 ice cubes
○ 1 whole Cantaloupe (rind removed)...
○ 1tablespoon Chia Seeds
○ 2 tablespoons Coconut Oil, unrefined

Peace, Love & Leafy Greens.
Enjoy!

Day#16 of the 30-day Smoothie Challenge.

 {Watermelon Splash}

○ 2cups Spinach, fresh
○ 3cups Watermelon...
○ 1 Ripe Nectarine
○ 1 Apple and an optional Banana to thicken it up
(Serve over ice)

Peace, Love & Leafy Greens.

Enjoy!

Day #17 of the 30-day Smoothie Challenge.

 {Melon Mixer}

○ 1cup Spinach, fresh
○ 1cup Kale, remove stem
○ 1cup Coconut Water...
○ 1cup Watermelon
○ 1cup Cantaloupe
○ 1cup Honey Dew
 

*For an extra boost of Omega-3, add 2 tablespoons of Chia Seeds
 

Peace, Love & Leafy Greens.
Enjoy!

Noodle-iciously Gluten Free

 

 

When my doctor recommended I go without gluten for 30 days to see if it would help a skin condition, my first thought was "Pasta! How will I do without it?" Pasta is my mainstay, my comfort food, my super-quick supper, my favorite leftover. It didn't take long for me to find a way to get noodles back into my weekly meals. And even though I have now gone back to gluten, the recipes I discovered while I was without have become part of my regular recipe rotation.
—Mary Margaret Chappell, Food Editor

Low Sugar Fruits

Veg Diet Myth of the Day:

Animal protein is nutritionally superior to plant protein.

 

BUSTED. You guessed it: False! Here's a mini lesson in protein, as explained by T. Colin Campbell, PhD in his book The China Study: Protein is a vital nutrient that is made up of about 15 to 20 different kinds of amino acids. Proteins regularly wear out and must be replaced. About 8 of these amino acids are considered "essential" because our bodies cannot make them and we must get them from food. In the past, animal-based proteins were deemed to be of a higher "quality" because they provided all the amino acids that our bodies need to rebuild protein. We now know that it's perfectly fine to get these proteins throughout the day or week so long as we are eating a variety of plant proteins. "All proteins will provide amino acids necessary to build and repair tissue in our bodies whether it comes from an animal or plant origin," says Tara Gidus, RD, NS. Plus, protein from plant sources is free of the unhealthy amounts of saturated fat and cholesterol that comes with animal proteins.

Daily Aha!

Daily Aha! Distressing world news can make you feel worse about your personal life.

A study in the British Journal of Psychology found that seeing a negative newscast made people more likely to turn small personal issues into major sources of anxiety. The more worried they were about the world, the more they worried about things happening in their own lives. This study was conducted in the late 1990s, before we were all digitally connected to news sources at all times, so the takeaway is more important today than ever. One tool for managing this distress: Take breaks from the news cycle. Whether that’s declaring a “Digital Sabbath” over the weekend, or just stepping away from Facebook when it’s stressing you out, being mindful of how and when you absorb negative headlines can help you control your emotional response

Pumpkin

Add pumpkin to pasta for a healthier take on fall comfort food.

Pumpkin pie is a classic, but there’s so much more you can do with the big, orange gourds in the kitchen. From breads to soups to cocktails, add pumpkin to just about anything this season to get your fill of fall flavor. Try stirring pumpkin puree into whole-wheat dishes for a warm, comforting fall meal that’s still light and healthy



Veg Diet Myth of the Day:

My choices will be limited.

 

BUSTED. OK, so you've cut out meat, fish, and maybe even eggs and cheese. This is where it gets fun: figuring out what new, interesting food will take their places! "If you've been looking in one direction your whole life, choosing the same foods over and over, and not crossing any comfort zones, you're most likely stuck in habits and routines that compel you to make snap judgments about anything that's different," says Colleen Patrick-Goudreau, author of Color Me Vegan. "The truth is when you go veg, you become aware of the fact that you have more food choices than ever before. An entire world opens up—of new cuisines, new flavors, new textures, new aromas, new experiences. How exciting is that?"

Daily Aha!

Daily Aha! People who volunteer live longer.

It’s estimated that 27 percent of Americans volunteer—and they may get back as much as they give. A review of multiple studies found that people who volunteer have a 20 percent reduction in mortality, plus lower levels of depression, higher life satisfaction and generally enhanced wellbeing. The researchers determined that the quality of life enhancements hinged on volunteers feeling like they’re benefitting emotionally from the work.

Losing Weight is TUFF

When tracking fitness, focus on performance results instead of the scale.

Losing weight is tough — especially because the scale doesn’t always tell the whole story. Since muscle is super-dense, it can take up less space, but weigh more than an equivalent amount of fat. To track fitness results, more qualitative measurements (like how your clothes fit or how many reps you can do at the weight bar) are often more accurate than numbers on a scale



Time For the Elliptical!

Try This Fat-Blasting Workout
What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical — and it doesn't hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting, fast-paced, and challenging from start to finish. The 45 minutes will truly fly by!

Time	Resistance	SPM*	Notes
00:00-05:00	3	130-140	Warmup
05:00-08:00	5	140-150
08:00-09:00	7	160-170	Sprint
09:00-12:00	5	150-160
12:00-13:00	8	160-170	Sprint
13:00-16:00	6	140-150
16:00-17:00	9	160-170	Sprint
17:00-20:00	5	150-160
20:00-21:00	7	170-180	Sprint
21:00-24:00	5	140-150
24:00-25:00	8	170-180	Sprint
25:00-28:00	6	150-160
28:00-29:00	9	170-180	Sprint
29:00-32:00	5	140-150
32:00-33:00	7	160-170	Sprint
33:00-36:00	6	140-150
36:00-37:00	8	170-180	Sprint
37:00-40:00	5	150-160
40:00-45:00	3	130-140	Cooldown

*SPM = strides per minute
Incline = 20 percent

Bum Workout

Keep The Doctor Away

With This Apple & Avocado Green Smoothie

Fall means many things: football, chunky sweaters, root veggies, spicy black bean chili on the stove, cozy fires, holidays, and anything warm and fuzzy. But today we're talking apples.
While they're available year round, apples are in-season during the Fall months, meaning that right now they're crisp, fresh, and a bargain.
And, oh the variety! There are so many tasty varieties available—look for something new and local to try this week.
I love apples in a green smoothie; they provide a ton of fiber, plant nutrients, and a delicious sweet taste. They're also full of pectin, which has been proven to lower cholesterol and prevent cancer.
Combining the health benefits of apples, spinach, and avocados with immune boosting properties of lemon, raw honey, and ginger give you the ultimate flue-preventing and flu-fighting green smoothie.
It's also delicious, and your kids will love it, too.

Immune Boosting Apple + Avocado Green Smoothie Recipe
Serves 2
Ingredients

• 1 cup plain unsweetened almond milk (or purified water)
• 2 apples, your choice, cored and quartered
• 3 cups loosely packed spinach (that's about 3 large handfuls)
• 1 avocado, peeled & pitted
• 2 teaspoons raw organic honey (local if possible)
• 1/2 inch knob of ginger, peeled and chopped (use an inch if you like it)
• juice of 1 small lemon (about 2-3 tablespoons)
• 4 to 6 ice cubes
• Optional: pinch of kelp flakes for extra iodine if you have it on-hand

Preparation
Blend all ingredients in a Vitamix or other high-speed blender until smooth. Serve immediately.
Store your second serving in an air-tight glass container (like a mason jar) in the refrigerator up to 24 hours if needed.
Drink up!