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10 chews, 20 chews, 30 chews... just keep chewing
Need a boost? Count to 40 and chew. Not only does chewing help with digestion, but it also gives more you energy. It’s not about how big the bite is; it’s about how much you chew, according to Science Daily.
A study found that the more you chew, the less energy is lost and the more energy is retained in the body. In the study, participants chewed almonds 10 times, 25 times, and 40 times, and researchers measured their fecal fat and energy lost by number of chews.
"Particle size has bioaccessibility of the energy of the food that is being consumed," said Dr. Richard Mattes, professor of foods and nutrition at Purdue University. The study found that with fewer chews, larger particles were removed by the body and that with more chews, smaller particles were more easily absorbed.
Foods that are high-energy sources include nuts, fruits, vegetables, and whole grains.
A recent study showed how chewing your food more thoroughly can actually help to boost energy levels! At Purdue University, research participants were asked to chew almonds for various times. Scientists then measured the amount of fecal fat that was excreted from the body, to determine how much energy was lost in the process.
Three different groups of participants were used. One group chewed the almonds 10 times before swallowing, a second group chewed the almonds 25 times, and the third group chewed the almonds 40 times.
When the results were evaluated, they showed that the people who chewed the almonds the slowest and the most thoroughly absorbed more of the almonds, and at a quicker rate than those who chewed the almonds less. For people in the group chewing the almonds only 10 times, far larger particles of almonds were found to be eliminated from the body, suggesting that fewer nutrients and less energy was retained in the body.
One of the lead researchers, Richard Mattes, Ph.D., clarified the results by saying, "Particle size [affects the] bioaccessibility of the energy of the food that is being consumed. The more you chew, the less is lost and more is retained in the body."
It is certainly true that people have different habits when it comes to chewing their food. Altering these habits does take some effort, but should certainly be considered when a person is trying to make healthier food choices and boost their energy levels.
Mattes further explains that for those people who are seeking to add foods to their diet that are healthy and enjoyable, and increase energy and vitamin intake, then opting for chopped almonds or almond butter may be desirable, as these foods require little chewing and are more easily absorbed by the body. Whole almonds are still a great source of protein, but it is important to chew them thoroughly, even if this means adopting new eating habits.
Fruits, vegetables and whole grains offer the best sources of energy because they contain mixed fibres. A higher fibre diet leads to more fat loss because fibre will bond with fatty acids, creating energy in the body and burning the fat.
There are a variety of factors that contribute to how efficient a person&rsquos body is when it comes to burning fat and calories, and it seems that the rate and length of chewing may contribute. Chewing your food more thoroughly will help aid digestion and improve the efficiency of the body when processing nutrients and fats.
Further research is indicated to determine other factors that affect how digestible certain foods are, and this will help to clarify food labels and make choosing healthy foods even easier.
Why Do Colon Cancer Patients Lose Weight?
Your exposure to radiation, medication, and sometimes even stress alone, will have negative effects on your appetite. Let’s take a closer look at the changes happening in your body:
1. Overproduction of Cytokines
Cytokines are proteins, peptides, and glycoproteins that are released in the immune system. They are a group of molecules that help regulate inflammation, infection, and injury. Think of cytokines as radio signals that help alert the body for when something goes wrong.
The overproduction of cytokines can lead to a decrease in appetite. When left untreated, this leads to rapid weight loss and muscle loss.
2. Treatment Side Effects
Loss of appetite is a common side effect of chemotherapy. On top of that, patients will usually experience fatigue, nausea, constipation, vomiting, as well as mouth and throat problems, all of which make it difficult for the patient to enjoy or even consume food.
It’s pretty simple… you feel fuller from these high carbohydrate, protein, vitamin, mineral, and other nutrient rich foods, so you eat less unhealthy foods (and this is always a good thing). Plus the amount of water + fiber in these foods don’t contribute much to calories but they do have a great impact satiety. By filling up on negative calorie foods, you’ll feel fuller and you’ll be less likely to choose empty calories foods (think: potato chips) that’ll add to your waistline.
Here are a few negative calorie recipes for you to try.
Negative Calorie Vegetable Soup Recipe
- 6 cups vegetable stock
- 1 medium onion, diced
- 1 cup celery, diced
- 1 cup cauliflower and/or broccoli floretts
- 1 cup green beans, cut into about 1 inch pieces
- 2 cups shredded cabbage
- 1 medium zucchini, diced (about 2 cups)
- 1 cup small turnip, diced
- 3 cloves garlic, finely chopped
- 1 small jalapeno seeded and deveined, finely chopped
- 2 cups baby spinach
- salt & pepper
1. Combine all ingredients, except the spinach, in a soup pot and bring to a boil.
2. Reduce to a simmer and cook covered for 20 minutes. Add a little salt and pepper if desired.
3. Stir in the spinach and cook for another minute.
4. Remove from heat and serve.
Negative Calorie Apple Chips Treat
Thinly slice apples crosswise as thin as you can. Arrange slices in a single layer baking sheet, and give it a light spray with coconut oil cooking spray. Sprinkle the cinnamon evenly over apple slices.
Negative Calorie Cucumber Chips & Salsa Snack
- 2 cucumbers, peeled and sliced diagonally
- 1/2 sweet onion, diced
- 3 ripe tomatoes, diced
- 1/4 cup fresh cilantro, chopped
- 2 garlic cloves, minced
- 1 jalapeno, diced (optional)
- Sea Salt and Ground Pepper (to taste)
As always, thank-you for reading my post.
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9 tips to boost your energy — naturally
Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:
1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
4. Avoid smoking
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
5. Restrict your sleep
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:
- Avoid napping during the day.
- The first night, go to bed later than normal and get just four hours of sleep.
- If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
- As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.
6. Eat for energy
Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
7. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
8. Limit alcohol
One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
9. Drink water
What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
Image: ©Gilaxia | GettyImages
Containing several of my favourite ingredients these bars do have a few variations. I have included what can or cannot be substituted when making a keto nougat recipe and a keto caramel recipe.
- . Most definitely a MUST HAVE keto nougat and/or caramel ingredient. For us, in Australia we do not have a low carb alternative to glucose syrup. This is as close as you can get with the carbs. It is super low carb and works just the same as glucose and/or honey in most keto dessert recipe applications.
- Whey Protein Isolate (WPI). I use Isopure Whey Protein Isolate. Isopure is a zero-carb gluten free WPI and is perfection in all my recipes. You can choose however to use other brands I just do not guarantee as smooth results. Some WPI&rsquos give a grainier texture to the nougat. For a dairy-free keto nougat recipe you can choose to use plant-based protein powders as well.
- MCT oil. MCT oils are now found across most supermarkets. Choose one that is palm oil-free. Alternatively, liquid coconut oil can be used in its place. Just to highlight that if you melt a hard set coconut oil this will result in a much harder nougat.
- Sugar Free Dulce de Leche. This recipe (click the link for full recipe) contains Sukrin products as well that are included in this recipe as well. This keto caramel recipe can be used in pies, tarts, pastries and sweets. . These keto chocolate bars are super low in carbs only containing <10g per 100g serve. Be mindful that this chocolate is toxic to dogs as it does contain xylitol. As we should all know that chocolate itself is toxic to dogs so the same rules apply to this product. In saying that, it is a delicious option. You can choose to use a good quality dark 80%+ chocolate or a vegan or sugar free chocolate alternatives.
Aside from giving your body the vitamins and nutrients that it needs, pure fruit juices also pack a lot of calories. One ounce of the commercially-packaged fruit juice contains 57 calories. This is further proof that just because a food or beverage is high in calories doesn't mean it's not healthy in other ways. You need those vitamins!
One large banana contains 120 calories, and when you slice that up with your peanut butter sandwich or breakfast cereal, guess how many more calories you can get? This fruit is excellent for weight gain, but it won't be unhealthy. And bananas really are excellent when you eat them with other foods that are high in calories.
Bananas have the reputation for causing weight gain for good reason. They are very high in simple carbs. Eating a lot of them will make you gain weight but it probably won't be from muscle.
Are Smoothies Healthy? 5 Ways Your Smoothie Is Making You Gain Weight
Even green smoothies can harbor unwanted calories, sugar, and fat.
Just because your smoothie is packed with fruits and vegetables doesn't mean it's low in calories or good for you. Even green smoothies can cause weight gain if you aren't careful about what you put in it. Whether it's store-bought or homemade, your favorite blended beverage might be disguising unwanted calories, sugar, and fat.
Is it healthy to have a smoothie for breakfast?
Yes, smoothies can make a healthy breakfast, as long as they're filled with a good balance of nutrients, including protein, carbs, and healthy fats, according to Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com, and author of Read It Before You Eat It - Taking You from Label to Table. Unlike juices, smoothies don't strip the fiber from vegetables and fruits so they're more filling.
"Smoothies can make a healthy breakfast, but they've evolved into having a health halo even if you put a lot of fruit juice and syrups into them," Taub-Dix says. "It can make you feel invigorated for a little bit because of the sugar high, but then you're left feeling hungry shortly afterward."
To make your smoothie more filling and reduce the sugar content, dietitians recommend getting between 20 to 30 grams of protein at each meal. Protein powders are an excellent way to pack in this essential macronutrient, but be sure to choose varieties that have little to no sugar and have zero artificial sweeteners.
You also want to be wary about the kind of liquid base you choose. Fruit juices are loaded with sugar and lack protein and fat. Instead, go for low-fat milk or an unsweetened, non-dairy milk alternative of your choice, like almond, coconut, or cashew. They won't have as much protein as cow's milk, but they'll have some healthy fats that'll help curb hunger.
"I like using Almond Breeze's unsweetened almond milk," says Taub-Dix. "It's only 30 calories per serving and is an excellent source of calcium and vitamins D and E. It&rsquos also a good source of vitamin A and is lactose-, gluten-, and dairy-free so the whole family can enjoy it."
Healthy fats can also come from unsweetened nut butter, and hemp, chia, or ground flax seeds they add bit of crunch, too, for digestion. "Adding some 2% Greek yogurt also incorporates healthy fats and protein without loading too many calories. It also adds creaminess and volume, so it promotes satiety," Taub-Dix says.
Moreover, adding low-sugar fruits to your smoothie is a good way to add infuse some natural sweetness without sugar&mdashjust remember to stick to only one or two servings. Overloading your smoothies with fruit can cause your blood sugar levels to skyrocket and crash quickly. Using frozen fruits instead of fresh ones also helps thicken your smoothie and makes them creamier.
To further promote satiety and aid digestion, Taub-Dix suggests eating your smoothie in a bowl with a spoon, rather than slurping it down with a straw."It's actually better to chew and swallow food rather than drinking food for fullness," says Leah Groppo, a clinical dietitian at Stanford Health Care. For the record, there's no evidence that blending your food increases how well you absorb the nutrients. Blended food just moves through you faster, which means you may end up actually absorbing less than if you were to chew the food.
Are smoothies as good as eating fruit?
Yes and no. If you load up on too much fruit and use fruit juice as your base, then you run the risk of consuming too much sugar and calories, Taub-Dix says. However, if you limit your fruit intake to no more than two servings in your smoothie, then you're getting a healthy amount of fruit while reaping their antioxidants.
Are green smoothies healthy?
If you have trouble eating enough vegetables, smoothies are a great way to incorporate more greens into your diet with the flavors you love. Tossing in dark, leafy greens ensures you're getting a hefty dose of vitamins A and K, as well as fiber, but frozen cauliflower, sweet potato, and zucchini are also great options. For an additional nutrition boost, consider popping in some turmeric, matcha powder, or adaptogens, and warming spices like cinnamon and cardamom for flavor.
"Some people who are vegetable averse will find it easier to sip on a green smoothie if it tastes like strawberry banana. And then, there are some people who like to load up on greens and blend it with fresh herbs instead of fruit. It all depends on your taste preference," Taub-Dix says.
But you also want to be mindful of portions: Groppo recommends keeping snack smoothies under 150 calories and any that you drink as a meal under 350 calories, if you're trying to lose weight. People who are trying to maintain their weight can go up to 500 to 600 calories for a filling meal replacement shake.
Now that you know how to turn a smoothie into a healthy meal, here are some other ways your smoothie can be sabotaging your weight loss&mdashand how to fix it.
Fire Up the Engine
The carbohydrates, proteins, and fats in food provide calories to fuel exercise and energize your body. Contrary to myth, vitamins and minerals do not themselves provide any energy. (They are, however, involved in the process of converting nutrients into fuel for energy and are an important part of a healthy diet.)
Carbohydrates are the body's preferred form of fuel because they can be quickly converted to glucose for energy. Eating a light snack of carbohydrates right before exercise is a good idea for quick energy.
For longer-lasting energy, eat protein along with the carbs to slow down the rate at which your body absorbs them. But be sure you don't include too much fat.
"Any food with calories will give you energy however, foods high in fat stimulate production of serotonin, [a brain chemical] that can make you feel sluggish and tired," according to Benardot.
So mixed meals that contain small amounts of healthy fats, along with protein and complex carbohydrates, are the foundation for an energizing diet.
How to Make Healthy and Delicious Smoothies
Smoothies may seem like a no-brainer. Just fill a blender with fruit, ice and milk or juice, and let ‘er rip.
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But upset the smoothie balance, and you’re suddenly eating 1,000 calories instead of 400. Or maybe you’re crashing after a barely-there surge in energy.
“Smoothies can easily go from super healthy to calorie minefield,” notes registered dietitian Anna Taylor.
So what are the healthiest things to put in a smoothie? Taylor says these six smoothie staples will make a drink that’s delicious, nutritious and filling.
Fruit is a great source of vitamins, minerals and heart-healthy antioxidants. But women only need two to three servings per day, and most men need three to four. “About 3/4 cup of fresh or frozen fruit equals one serving, and one LARGE banana counts as two,” says Taylor.
Great fruits to try in your smoothie include:
Berries come with a bonus: “Raspberries, blueberries, strawberries and other berries add a sweet and tart flavor, and their fiber helps you stay full,” says Taylor. “Berries also contain antioxidants, which research suggests may have cancer-fighting properties. And because they’re low on the glycemic index, berries won’t spike your blood sugar as quickly as other fruits do.”
Other tips for adding fruit to your smoothies:
- Freeze single-serving baggies of fruit to replace ice for extra nutritional value.
- Use fresh or frozen fruit — they’re equally nutritious. “It’s easy to find frozen bags of mixed berries at the grocery store. Just be sure to buy the plain fruit mixture, without added sugar.”
Fresh veggies are a perfect smoothie addition — they’re an awesome source of vitamins and minerals with very few calories. While they may make your smoothie less sweet, Taylor says that getting away from too much sweetness in your diet is a worthy goal.
Spinach and kale are great in smoothies. They’re low in sugars and calories and provide more iron and protein than fruit does. They’re also bursting with fiber, folate and phytonutrients such as carotenoids, saponins and flavonoids.
But if you’re bold with your veggie selections, you may just find your new favorite flavor profile. Taylor recommends stepping out of your comfort zone and mixing in:
- Red beets.
- Bok choy.
- Celery (with leaves).
- Shredded cabbage.
“Cruciferous vegetables like cabbage and bok choy are my favorite ingredients to add. These nutrient-rich gems contain glucosinolates, an anti-inflammatory phytonutrient,” says Taylor. Research has also linked glucosinolates to a lower risk of certain cancers.
Studies show that most Americans struggle to eat the recommended three-to-five servings a day. “Smoothies are an incredibly easy way to increase your overall vegetable consumption because you can’t taste them,” she says. Veggies can help:
- Support a healthy weight.
- Keep bowel movements regular.
- Fight inflammation.
- Decrease the risk of chronic disease.
Pack multiple servings of protein, a great energy source, into each smoothie. This will stabilize your blood sugar and keep you full.
Great protein options include:
- Whey or pea protein powder.
- Greek yogurt.
- Nuts and nut butters.
- Hemp and chia seeds and ground flaxseed.
- Soft or silken tofu.
Greek yogurt, milk and milk alternatives
Dairy products can help make your smoothie a true meal replacement that keeps you satisfied. “Plain Greek yogurt is a nice alternative to protein powders, which often come with added flavors and sugars,” says Taylor.
She recommends plain Greek yogurt, which has almost double the protein of other yogurts. For fewer calories, choose nonfat or 1% plain.
Nuts, nut butters and seeds
Nut butters, nuts and seeds provide protein — and heart-healthy fat. “Most smoothies provide carbohydrates and protein but lack fat,” notes Taylor. “Fat helps slow your digestion, which will help you stay fuller longer.”
Choose natural peanut or almond butter (all peanuts or almonds, no fillers), or add walnut halves to boost your omega-3 intake. But because nuts, seeds and nut butters are high in calories, “be mindful of portion sizes,” cautions Taylor. “Add no more than 1/2 ounce of nuts or seeds or 1 tablespoon of nut butter per serving.” For reference, eight walnut halves equal 1/2 ounce.
Ground flaxseed is another great option. “It’s a source of omega-3 fat and provides extra protein and fiber,” says Taylor. Two tablespoons contain 60 calories, 4.5 grams of unsaturated fat, 3 grams of protein, and 4 grams of fiber.
“Because extra fiber also helps with bowel regularity, you may want to start with a small serving. Then increase, as desired, up to 2 tablespoons per day.”
If you want to try chia seeds instead, try 1 tablespoon in your smoothie. The serving contains 70 calories, 2.5 grams of protein and 5 grams of fiber.
Another way to add a healthy fat to your smoothie other than nuts and seeds? Try 1/4 of an avocado (about 80 calories). It adds a creamy texture along with 5.5 grams of healthy, unsaturated fats and 3 grams of fiber.
If you want to add liquid to your smoothie, rethink juice. “The nutritional magic of fruit is in the fiber. Juice removes the fiber, leaving just water and sugar,” says Taylor. “The added sugars from fruit juice provide calories without much nutrition and are linked to weight gain. But if you simply can’t live without it, use no more than 4 ounces of 100%, calcium-fortified juice.”
Or try these more nutritious alternatives:
- Unflavored skim or 1% cow’s milk or non-dairy alternatives (like unsweetened soy milk): They provide calcium and vitamin D.
- Unsweetened almond milk: It’s higher in calcium and lower in calories than cow’s milk or soy milk.
- Green tea: It’s rich in antioxidants.
- Water or ice: H2O is nature’s best hydrator.
Taylor advises avoiding canned coconut milk: “It’s sky-high in saturated fat.”
5. Spices, extracts and powders
Spices add flavor to your smoothie without the calories of honey and other sweeteners. They also have health benefits: Cinnamon helps fight inflammation, and ginger aids digestion, for example.
For some additional pizzazz, Taylor recommends adding these flavors:
- Almond extract.
- Grated fresh ginger.
- Powdered peanut butter.
- Unsweetened cocoa powder.
- Vanilla extract.
Hailed as a superfood, spirulina is a type of blue-green sea algae. In dried powder form, it’s also a nutrient powerhouse — but it’s not for everyone.
“Spirulina offers a ton of nutrient density without packing in the calories and sugar,” explains Taylor. “I recommend adding 1 to 2 tablespoons to a smoothie.”
Two tablespoons contain just 40 calories, 3.4 grams of carbohydrates and 0.5 grams of fiber, but provide 8 grams of protein because it’s so rich in amino acids.
But here are some caveats:
- Spirulina may interact with certain medications, especially immunosuppressant drugs. If you have rheumatoid arthritis, multiple sclerosis, lupus or another autoimmune disease, spirulina is not for you.
- Anyone with the rare disorder phenylketonuria (PKU) should also avoid spirulina because it contains phenylalanine. In PKU, there’s already too much phenylalanine in the body.
- If you’re pregnant or breastfeeding, talk to your doctor before trying this potent sea vegetable.
12 smoothie recipes to try
Use these recipes or build from them to create your own.
Banana-kale wake-up smoothie
The sweetness of the bananas balances kale’s slight bitterness in this recipe. Use just a tiny pinch of cloves — they’re potent!
Ruby-red raspberry smoothie
It’s nutty. It’s sweet. And it’s good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.
Creamy kiwi-lime smoothie
You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, don’t knock it till you try it!
Go green smoothie bowl
Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.
Cool tropical smoothie
You’ll feel like you’re on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.
Creamy strawberry and greens smoothie
This satisfying smoothie is sweetened with strawberries, “creamified” with avocado and then exalted to green goddess status with arugula.
Peach-vanilla yogurt smoothie
Enjoy this refreshing, tasty drink for breakfast or a snack. You can build from this recipe and modify it with different fruit such as strawberries, or you can use a low-fat soy milk or skim milk.
Berry vanilla banana smoothie
Berry vanilla goodness, low-fat dairy and bananas fill this smoothie. It’s smooth, creamy and sweet. Blend it up for breakfast to make your morning magical.
Mango strawberry sweetheart smoothie
This smoothie will entice you with mango, grapes, strawberries and peaches while including various veggies, yogurt and chia seeds. Blend one up for yourself, your partner or your children — all the sweethearts in your life deserve it.
Green grape smoothie
This delicious, healthy smoothie features spinach and kale — the cancer-fighting greens that keep you going — as well as sweet grapes, pear, orange and banana.
Refreshing peach-orange smoothie
Try this vitamin C-packed juicy peach and orange juice smoothie. This cool treat is antioxidant-rich, supporting your immune system while promoting healthy skin and wound healing.
Sweet banana smoothie
Go bananas for this sweet smoothie recipe that includes low-fat dairy products. Combine it with fresh or canned soft fruits to provide calcium and protein.
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