A healthy smoothie diet green Juice



Smoothie Diet.

By Paul Luciw


A lot has been written about the smoothie diet. This information can be found on the internet or in books you can buy at your local bookstore.

Much of this information indicates your weight loss goals can be achieved using this approach.

This diet has its pros and cons. Using the proper approach with this weight loss system is key to success and must include a balanced diet.



The smoothie diet includes plenty of vegetables and fruits.


The inclusion of these food types is essential to the success of this type of diet. This diet is low in calories and rich in phyton-nutrients.

These are chemicals produce by plants. These chemicals are nutrients and are used by plants to protect themselves from damaging environments.

Phytonutrients are used by plants to reduce the effects of ultraviolet radiation and pollution; which can cause dangerous free radicals to generate within their cells.

Simply put plants produce these nutrients to stay healthy. Phytonutrients are available in supplement form for human consumption.

But are best consumed as nutrient-rich foods, such as in a smoothie diet.

Having these nutrients contained in a proper smoothie will help reduce inflammation which triggers weight gain.

It should be noted that many food establishments are including smoothies on their menus, or at least the best ingredients to make one.

In fact, some food establishments are totally loyal to making and selling these and other healthy drinks.

So, if your schedule is too busy, you can always visit one of these health food establishments; and have a smoothie made for you.



Of course, there are some cons to the smoothie diet.


This diet can be expensive to implement. You will have to experiment with food to decide which smoothie suits your taste.

Although there are many recipes you can find on the internet or in various books, there is no guarantee that the results will taste good.

It will take time to find the recipe that not only satisfies your taste buds; but gives you the nutrients you need to make the smoothie diet a success.

Reducing foods such as sugar and saturated fat is key to reducing weight as these are inflammatory foods.

Include vegetables, fruits, and whole grains which are naturally anti-inflammatory in your diet.

This can achieve with a smoothie diet. However, you will need to have the proper approach to this diet. There are many resources on the internet that can help you with the approach.



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Changing Your Daily Routine Can Lead to a Healthier Lifestyle.

By Paul Luciw

Did you know people living in the United States spend over $60 billion every year, according to some estimates?

This includes the consumption of diet beverages and various weight loss programs.

Many seek to reduce the amount of fat on their bodies by spending money on joining a gym.

However, there are several things you can do to lose weight and live a healthier life; without spending a lot of money. This basically involves a change in lifestyle.

The two keys to this involve a change in diet and increased physical activity.

Increasing your physical activity doesn’t require a membership in a gym.

It will require changing your daily routine and a little discipline.

This could start before you go to work. Many people go for a morning walk and some are in the habit of going for a morning jog.

Going for a morning walk is especially great if you own a dog as your furry friend needs the activity also.

During the warmer months, you could walk to work. Assuming the distance is not too great and you live in a safe neighborhood.

If the distance is too far to walk, consider cycling. If you don’t own a bike many cycling shops offer several used bikes for sale at reasonable prices.



Another thing you could do is develop a simple exercise routine.


This might involve sit-ups, push-up, leg lifts, deep knee bends, with light weights, and stretching exercises at the beginning of the routine.

The use of a stationary bike could also incorporate into the routine. And would be ideal for rainy days and the winter months.

This routine could be done when you get home from work, before dinner.

This would be a great way to freshen up after a long hard day at work; or after a long commute through frustrating city traffic.



Changing your diet can also help you lose weight and live a healthier lifestyle.


Of course, there are many diet plans available; and have helped many people achieve their weight loss goals.

Some of these include different carb-reduced diets such as the ketogenic and Atkins diets. Another one to consider is the vegan diet.

There are a few simple things you can do to help; without turning to the various diet plans that have been developed over the years.

Therefore, Reducing the amount of certain fast food, you consume would be a good start.

Reduce the amount of fatty red meat you eat. A good alternative to red meat would be fish such as sole, tuna, or salmon.

You also could switch from white to whole grain bread. Use whole grain bread for the sandwich you make for your lunch break.

Include more fruits, vegetables, and berries during breakfast and lunch.

Eat high-fiber foods in the morning. Include sliced bananas or strawberries on top of your cereal.

Losing weight and living a healthier life doesn’t need to be complicated or expensive.

But it will require some discipline and a change in your daily routine.

Check the internet out for more ideas. Talk to your local health specialist or visit one of the many health food stores for advice.





Losing weight will not be easy and will require disciple. A key component of achieving your weight goals will include a change in diet.

There are many diets to consider. Different diets are more appropriate for certain people including the smoothie diet.

Many weight-reducing diets have been mature over the years. Determining which one is best for you will require a little research.





Healthy Habits, Simple daily habits for Health, Fitness




By Margot Rutigliano


One of the biggest roadblocks that people tell me they have is time. We are all living in a super busy, wound up, go all day kind of world.

Getting in eating healthy and workouts and stress reduction can be a challenge when you’re trying to juggle work, family, relationships, and more. (Believe me – I am right there with you!)

I was talking with one of our fitness retreats guests the other day and she wanted simple, broken down ideas of what she could do immediately when she returned home.

The change seemed overwhelming for her and I know it is for many other people too. So, I decided to create this easy list of 70 simple daily habits; to give your ideas of what you can do right now to make small changes in your daily routine.

My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit, or you can choose a different one each day.

You can extend it to a week if you’d prefer. Either way, the list was created to show you that there are many different little tweaks; you can make to make a difference in your health and wellness.

Furthermore, focus on what you need most and what feels good for you!






Add in a new color food (yellow, red, green, purple, white, orange, blue)

Try a new food

Eat at least 1 serving of fruits and vegetables daily.

Use portion control

Eat all unprocessed foods

Have a no sweets day

Drink water

“Healthily” an otherwise unhealthy meal.

Have protein at each meal (can be animal or plant-based)

Chew your food completely

Above all, eat without distractions

Eat sitting down rather than standing up.

Meal prep

Limit caffeine in the afternoon

No white/refined carbs

Look ahead the menu if going out to eat so you can decide which healthy item, you’ll have.

No artificial sweeteners

Add in healthy fats

Stop before you’re stuffed (you can have the rest later)

Take a multi

Get in your Omega 3s

Take quick snacks with you if you’ll be traveling or on the go.

Seek out recipes for healthy habits from cookbooks or online blogs if you need inspiration.





Make time for recovery (stretch, foam roll, dynamic flexibility)

Try a new workout

Change your current workout (tempo, sets, reps, weight, interval time, etc.)

Take your workout outside

Track your progress so you know what’s working and what isn’t.

If you’re not sure where to start – seek help from a professional so you can get going.

Take a walk

Something is better than nothing (even 5 minutes)

Take advantage of vacation time and get in regular workouts.

Try an outdoor activity instead of a conventional workout (go paddleboarding, cycling, hiking, cross country skiing)

If it causes you pain, don’t do it (injury pain)

If you have injuries – seek out a professional to fix the root of the issue.

Challenge yourself a little more today than you did yesterday.

Help a friend get to the gym if they’re lacking motivation.

If you can’t get to the gym, do a workout at home (push-ups, squats, lunges, jumping jacks, plank, bridge, and the list goes on.)

Therefore, take the stairs

Park in the space furthest away from the building.

Use a standing desk or appropriate area where you can stand.

Get up every 15-30 minutes to walk around the office or the building.

Therefore, Break a sweat

Schedule your workout before work (if you never get to it after work).

Walk to lunch

Walk to work

Bike to work

If you’re traveling, scope out gyms or walking/running routes so you can still get in workouts.


Energy, How to Get Energized Fast When You Need It the Most.




Therefore, always meditate.

Start a gratitude journal

Write down something positive about yourself or your life each day.

Name 3 wins from yesterday.

Name 3 wins you want from today.

Get outside and into the fresh air

Certainly, try to take a nap

Read 5 pages a day.

Turn electronics off at least 2 hours before bed.

Have a no phone or tv night.

Go a full week without tv.

Deep breathe

Go to a yoga class

Get a massage

Get a fascial

Relax by the pool or ocean.

Hence, Create a vision board and look at it often.

Identify which stressors need to be eliminated from your life and create a plan to do so.

Plan a vacation (something to look forward to is always a good thing).

Get a Mani/Pedi with a friend.

Diffuse essential oils in your home.

Therefore, always make time for a friend or family member.





Therefore, Change is hard. I think we can all agree on that. Small, simple steps can lead up to big change if you’re willing to be consistent.

Start small. That’s why I created this list – so you can get an idea of the little things you can implement today or tomorrow that will enhance your health, fitness, and wellness. Do what you can with where you’re at.

Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach, and healthy living adviser since 1999.

Finally, Vita Vie Retreat is a weight loss boot camp offering healthy lifestyle transformation programs for men and women of all ages and fitness levels.

For more information on healthy habits or to contact Ms. Rutigliano, please visit http://www.bvretreat.com