How to Avoid Being Sick For the Holidays

[Mukesh]

There are several types of protein powders and even more brands available on the market. The best choice is whey protein because it has a low fat content with tons of amino acids to provide the muscles with a quick release of protein. Soy protein is another good option because it ProBioShield contains phytoestrogens. These compounds mimic the effects of estrogen and balance out hormone levels. For a low sugar option use rice protein powder.Tea - Tea can be used in a smoothie as a base liquid. Replace water, juice, or milk with cooled tea. Tea is rich in antioxidants, which protects the body from damaging free radicals. Green tea is a great choice, however tea comes in many flavors and brands. Some have additional benefits such as probiotics and treating different ailments.

Non-dairy milk - Milk is normally used as a base for any smoothie, however milk especially whole milk contains fat. For those looking to decrease their calorie intake choose fat free milk or a nondairy alternative. Fat free milk still contains calcium and protein to help build muscle but has no fat. Non-dairy milks include almond milk, hemp milk, rice milk, or kefir. Using a nondairy milk alternative as your smoothie base will change up the flavor, consistency, and nutrients of your smoothie. Almond milk contains magnesium, vitamin E and protein, where as rice milk doesn't naturally contain protein, most manufacturers fortify it with protein, vitamins and minerals. People who have allergies, who are lactose intolerant or allergic to soy, usually consume Rice milk. Hemp milk contains multiple vitamins and minerals such as calcium, iron, potassium, phosphorus, niacin, etc. In addition it is rich in omega 3 & 6's fatty acids, protein and is safe for people who are allergic to soy or dairy. Kefir is another alternative to milk or yogurt. Kefir is fermented milk drink made from cows, goats, or sheep milk and kefir grains, which is easier to digest than regular whole milk. Kefir contains probiotics and protein.

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Flax - Flax is a great, healthy addition to your smoothie. Flax is rich in healthy fats such as omega 3's, high in protein and full in fiber. Flax seeds will add texture to your smoothie but need to be ground up before being added. Flax is also available in oil or in powder.Nut or Seed butter - To add some healthy fat to your smoothie use a spoonful of seed or nut butter. Healthy fats are needed to absorb fat soluble vitamins A and E. Peanut butter is the most well known nut butter however there are plenty of others such as almond butter, cashew butter, hazelnut butter, pistachio butter, walnut butter, pumpkin seed butter, sesame seed butter, etc. Nut and seed butters have a high fat content so use in moderation. The contain protein, fiber, and essential fatty acids and will make your smoothie rich and creamy.

Chia - Chia seeds are used in both foods and drinks. Chia seeds thicken when added to liquids, therefore it may be necessary to grind up the seeds before adding them to your smoothie. Chia seeds are rich in omega 3 fatty acids, calcium and are a great source of fiber, all of which help to improve the nutritious value of a smoothie.Cacao - If you are a chocolate lover but don't want the added calories, fat and sugar add cacao to your smoothie. Cacao beans are the dried and fermented seeds from which cocoa solid products and cocoa butter are extracted. Cacao known to the layman as cocoa is the basis for chocolate and will add flavor and nutrients to your smoothie. Cacao are full of flavonoids, which have antioxidant effects on the body. Add cacao powder or nibs (pieces of the bean) to your smoothie.