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Healthy Banana Bread Cookies (gluten free, vegan, paleo)

Healthy Banana Bread Cookies (gluten free, vegan, paleo)

If you’re in need of a way to use up those brown bananas sitting on your counter, look no further than these delicious gluten free banana cookies!  

These banana bread cookies are moist, naturally sweet, and only call for 6 simple ingredients – yay!

banana cookies

I wanted to keep this paleo banana cookie recipe as simple as possible, using as few ingredients as I could.  I think I rose up to the challenge if I do say so myself.  Here’s what you’ll need to make these dairy free banana bread cookies – which, by the way, are vegan, gluten free, AND paleo!

Ingredients For Gluten Free Banana Cookies

By using only a handful of ingredients, it allowed the banana flavor to really shine.  I mean, you can’t have banana cookies without banana!  And you’ll never guess these banana bread cookies are made without eggs.

banana cookies

These almond flour banana bread cookies are easy to make.  Like really easy.  Here’s what you do:

How To Make Paleo Banana Bread Cookies:

  • Mix up the dry ingredients (almond flour, baking soda, cinnamon, salt)
  • Mash the bananas with a fork and add them to the dry ingredients
  • Add in maple syrup and mix until combined
  • Scoop onto a parchment lined cookie sheet, flatten, and bake for 26-30 minutes.

I just can’t get over how ridiculously simple these are!!

banana cookies

If making an actual loaf of banana bread intimidates you, give these cookies a shot.  They are practically fool proof and I know you’ll love them.  And if you have kids…they’re gonna go bananas over these!

banana cookies

Tips For Making Banana Cookies

  • Don’t mash the bananas to death – keep a little texture in them!
  • Always measure the mashed bananas with measuring cups.  Don’t just guess by the size of the banana.
  • Ovens vary.  Keep an eye on them and take them out when the tops are golden brown and your kitchen smells like banana bread!
  • They will continue to set up as they cool, so for the best texture, let them come to room temperature. 
  • I personally like the recipe as written, but listed a few optional add-ins for people wanting more flavor.  

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banana cookies

 

 

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BEST NO BAKE KETO COOKIES! LOW CARB – SUGAR FREE

BEST NO BAKE KETO COOKIES! LOW CARB – SUGAR FREE

NO BAKE KETO COOKIES – LOW CARB KETO CARAMEL COOKIES

BEST No Bake Keto Cookies! Low Carb Keto Caramel Cookie Idea – Sugar Free – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly
Tasty keto NO bake cookies you CAN NOT stop eating! Super delicious keto
caramel cookies. These low carb cookies are easy to make and super yummy.
You can put these cookies together in a 5 minutes.

Enjoy a caramel cookie with chocolate chips on a ketogenic diet. A healthy keto
dessert idea if you want to make something quickly.  Easy, fast and simple keto
recipe for the BEST low carb NO bake cookies. These No bake cookies have
the macros of a fat bomb. Based on ingredients I used 1 net carb, 20 fat, 1 protein
and 186 calories.

Ketogenic diet cookies that are a heavenly caramel cookie. This is a quick
and easy go to gluten free, sugar free keto cookie recipe when you want a savory
and sweet treat. Learn how to make these yummy keto cookies with step by
step instructions. Great cookies for dessert, snack, treat, party or even breakfast!
Check out this simple keto recipe for the BEST low carb cookies.
BEST No Bake Keto Cookies! Low Carb Keto Caramel Cookie Idea – Sugar Free – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly
These caramel NO bake cookies are so delicious and make a great sweet treat.
Perfect low carb  dessert, snack or treat. Grab some keto essential ingredients
and learn how to make Keto Caramel NO bake Cookies!

These Keto cookies are a twist on the classic No-Bake Cookies and the best part

is they only require a few simple keto friendly ingredients and are incredibly easy
to make. Loaded with sweet caramel goodness, these cookies are perfect for an
easy dessert! With these no bake cookies learn how to bake cookies without an oven.
A low carb no bake cookie with pecans, chocolate chips and caramel! These keto no
bake cookies are an all-time favorite cookie and again so easy to make! If you are
looking for no-bake desserts? Or maybe looking for a Keto no bake breakfast cookie?

Make these ketogenic diet No Bake Caramel Cookies. They are the easiest and BEST no

bake cookies you will ever make! The sweet and savory combo is to die for! These no-bake
low carb cookies are also great grab & go snacks and good treats for traveling! These
really are a delicious and healthy snacks for on-the-go! They are so simple and homemade
goodness just like mom used to make. These quick and delish keto no bake cookies are a
fantastic treat that the whole family with love.

HOW TO MAKE KETO COOKIES NO BAKE WITH CARAMEL

Place the butter into a saucepan on the stove over medium heat.

When the butter has melted, whisk in the Swerve brown sugar substitute until
completely dissolved.

Stir in the heavy whipping cream until well combined.

Cook, stirring frequently for 10 minutes until it begins to froth up and thicken.

Remove the mixture from the heat and stir in the pecan halves and coconut flakes. Stir
well to combine, and let sit to cool slightly for a few minutes.


Use a large spoon to drop spoonfuls of the cookie mixture onto parchment paper.
This should make 11 cookies.

Sprinkle some keto friendly chocolate chips on top of each cookie, and lightly
press them down.
Place the cookies into the fridge for 30 minutes to an hour to harden.
Serve immediately or store in an airtight container in the fridge.

BEST No Bake Keto Cookies! Low Carb Keto Caramel Cookie Idea – Sugar Free – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly

Print
Keto No Bake Caramel Cookies
Ingredients

Instructions

  1. Place the butter into a saucepan on the stove over medium heat.
  2. When the butter has melted, whisk in the Swerve brown sugar substitute until completely dissolved.
  3. Stir in the heavy whipping cream until well combined.
  4. Cook, stirring frequently for 10 minutes until it begins to froth up and thicken.
  5. Remove the mixture from the heat and stir in the pecan halves and coconut flakes. Stir well to combine, and let sit to cool slightly for a few minutes.
  6. Use a large spoon to drop spoonfuls of the cookie mixture onto parchment paper. Do not worry if some of the extra liquid leaks out from the mound of cookie batter. This should make 11 cookies.
  7. Sprinkle some keto friendly chocolate chips on top of each cookie, and lightly press them down.
  8. Place the cookies into the fridge for 30 minutes to an hour to harden.
  9. Serve immediately or store in an airtight container in the fridge.

Recipe Notes
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 11
Since everyone uses different ingredients 

NO BAKE KETO COOKIES – LOW CARB KETO CARAMEL COOKIES

BEST No Bake Keto Cookies! Low Carb Keto Caramel Cookie Idea – Sugar Free – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly
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For more low carb keto cookies you can check out these amazing ideas!

Keto cookies no bake – Super delicious keto chocolate cookies. These 6 ingredient low carb cookies are easy
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Yummy low carb chocolate chip cookie recipe. Enjoy a chocolate chip cookie
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BEST Keto Cookies! Low Carb Keto Chocolate Chip Cookie Idea – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly - Gluten Free - Sugar Free
Who doesn’t like Peanut Butter and chocolate? The 2 together are amazing and
especially in these EASY Keto Peanut Butter Crispy Chocolate Chip Cookies. 
Keto Cookies! BEST Low Carb Peanut Butter Chocolate Chip Cookie Idea – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly
Ketogenic diet cookies that are a heavenly shortbread cookie that you can drizzle
with chocolate sauce. This is a quick and easy go to gluten free and keto cookie recipe
when you want a savory & sweet treat.
BEST Keto Cookies! Low Carb Shortbread Cookie Idea – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly
Get ready to bake up the BEST keto cookies! Yummy low carb snickerdoodle
cookie recipe.
BEST Keto Snickerdoodle Cookies! Low Carb Snickerdoodle Cookie Idea – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly
How about some keto cookies you can buy! No need to prepare cookies at
home when you can buy the BEST low carb cookies. Not only are these yummy
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SHRIMP AND BROCCOLI FOIL PACKS WITH GARLIC LEMON BUTTER SAUCE

SHRIMP AND BROCCOLI FOIL PACKS WITH GARLIC LEMON BUTTER SAUCE

Shrimp and Broccoli Foil Packs with Garlic Lemon Butter Sauce 

Whip up a super tasty shrimp meal in under 30 minutes! These quick and easy shrimp and broccoli foil packets baked in the oven make for a healthy and delicious dinner that’s low-carb, paleo, gluten-free and keto-friendly – Enjoy!

 

   

INGREDIENTS LIST FOR THE SHRIMP AND BROCCOLI FOIL PACKS WITH GARLIC LEMON BUTTER SAUCE

  • 1 lb (450g) medium raw shrimp (peeled and deveined, tail-on or tail-off)
  • 2 tablespoons butter, diced (or ghee, or olive oil)
  • 1 tablespoon minced garlic
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable or chicken stock, divided
  • Salt and pepper, to taste
  • 1/4 teaspoon smoked paprika
  • Red chili pepper flakes, optional
  • Juice of 1/2 lemon
  • 1 large head of broccoli, broken into florets
  • Fresh chopped parsley, for garnish

DIRECTIONS

1. To make this baked shrimp and broccoli foil packs: Preheat your oven to 425ºF (220ºC). Cut 2 sheets of 14 by 12-inch (35 x 30 cm) heavy-duty aluminum foil then lay each piece separately on the countertop. In a small bowl, combine the ingredients for the spice mix: Italian seasoning, onion powder, salt, pepper, and smoked paprika (plus powdered stock if using, see notes).

2. In a shallow plate, add shrimp and sprinkle with the spice mix, coating on all sides.

3. Divide shrimp onto the aluminum foil near the center then place broccoli florets to one side of the shrimp.

4. Add garlic over broccoli and shrimp, then sprinkle with lemon juice, red crushed chili pepper flakes (if using) and finish with salt and pepper. Divide butter pieces evenly among the foil packets, layering them over the shrimp and broccoli.

5. Add a tablespoon vegetable stock in each foil packet and wrap packets in and crimp edges together then wrap ends up. Don’t wrap too tight – keep a little extra space inside for heat to circulate. 

6. Transfer to a baking sheet and bake shrimp foil packets in the oven, sealed side upward until shrimps have cooked through, about 15 minutes. 

7. Carefully unwrap the baked shrimp and broccoli foil packets then garnish with fresh parsley and a slice of lemon. Enjoy!

Notes:

  • Cooking time depends on the size of your shrimps – we used size 16-20. Do not overcook shrimps or they’ll end up dried up.
  • You can use parchment paper to make the packets instead of aluminum foil.
  • If you do not have a vegetable or chicken stock at hand, use 1/2 teaspoon powdered stock in the spice mix, plus one tablespoon water in each foil packet.
  • If you don’t use butter, a good drizzle of olive oil will do the trick.

 

 

SHRIMP AND BROCCOLI FOIL PACKS WITH GARLIC LEMON BUTTER SAUCE

INGREDIENTS YOU NEED

  • 1 lb (450g) medium raw shrimp (peeled and deveined, tail-on or tail-off)
  • 2 tablespoons butter, diced (or ghee, or olive oil)
  • 1 tablespoon minced garlic
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable or chicken stock, divided
  • Salt and pepper, to taste
  • 1/4 teaspoon smoked paprika
  • Red chili pepper flakes, optional
  • Juice of 1/2 lemon
  • 1 large head of broccoli, broken into florets
  • Fresh chopped parsley, for garnish

DIRECTIONS

1. To make this baked shrimp and broccoli foil packs: Preheat your oven to 425ºF (220ºC). Cut 2 sheets of 14 by 12-inch (35 x 30 cm) heavy-duty aluminum foil then lay each piece separately on the countertop. In a small bowl, combine the ingredients for the spice mix: Italian seasoning, onion powder, salt, pepper, and smoked paprika (plus powdered stock if using, see notes).

2. In a shallow plate, add shrimp and sprinkle with the spice mix, coating on all sides.

3. Divide shrimp onto the aluminum foil near the center then place broccoli florets to one side of the shrimp.

4. Add garlic over broccoli and shrimp, then sprinkle with lemon juice, red crushed chili pepper flakes (if using) and finish with salt and pepper. Divide butter pieces evenly among the foil packets, layering them over the shrimp and broccoli.

5. Add a tablespoon vegetable stock in each foil packet and wrap packets in and crimp edges together then wrap ends up. Don’t wrap too tight – keep a little extra space inside for heat to circulate. 

6. Transfer to a baking sheet and bake shrimp foil packets in the oven, sealed side upward until shrimps have cooked through, about 15 minutes. 

7. Carefully unwrap the baked shrimp and broccoli foil packets then garnish with fresh parsley and a slice of lemon. Enjoy!

Notes:

  • Cooking time depends on the size of your shrimps – we used size 16-20. Do not overcook shrimps or they’ll end up dried up.
  • You can use parchment paper to make the packets instead of aluminum foil.
  • If you do not have a vegetable or chicken stock at hand, use 1/2 teaspoon powdered stock in the spice mix, plus one tablespoon water in each foil packet.
  • If you don’t use butter, a good drizzle of olive oil will do the trick.

What to eat or drink after a workout

What to eat or drink after a workout

Perhaps you’ve just started working out, or you’ve been doing it on the regular for a while.

And now you’re wondering, after putting in all that effort exercising, what’s the best way to treat my body afterward?

“What do I eat or drink after a workout?”

It’s a good question because what we eat after exercising can impact the way we recover, build muscle, and how ready we’ll feel for our next sweat session. But first, a little body background:

WHAT HAPPENS TO OUR BODY WHEN WE EXERCISE?

Glycogen is what fuels our workouts. So when we do any sort of strenuous activity, we begin depleting our muscles of their glycogen stores. And if part of our workout includes resistance/weight training, we’re also creating micro-tears in our muscles.

We can help our body more effectively restock those glycogen stores and repair muscles fibers when we do our part after a workout by eating right and getting the rest we need.

In particular, eating carbs and protein after a workout is what will help you recover more quickly, repair and build muscle (and since muscle tissue burns more calories than fat tissue does, muscle mass is a critical factor in losing weight), and feel ready for your next sweat session.

HOW MACRONUTRIENTS WORK IN OUR POST-WORKOUT RECOVERY PROCESS:
PROTEIN

Eating protein after a workout gives our body the amino acids it needs to repair and rebuild our muscles, instead of having it lose lean muscle mass.

And that’s important because lean muscle mass is what gives us the lean and toned appearance we’re all after.

Either animal or plant protein does the job, as long as it’s high in quality and is about 40-60 grams for men (think the size of 2 palms of the hand) or 20-30 grams for women (about the size of 1 palm).

Here are some examples:
•    Greek Yoghurt
•    Ricotta cheese
•    Cottage Cheese
•    Kefir
•    Whole eggs
•    Chicken
•    Salmon
•    Tuna
•    or a Protein Powder
 (plant-based or animal-product-based are both OK)

CARBOHYDRATES

Carbs are what help to replenish the glycogen stores we burn through when working out.
Obviously, the rate at which we use up our glycogen stores depends on the type of workout we do. Intense cardio or a long run, for example, will have our body using up more glycogen than say a weight-training or yoga workout. So weigh up the amount of carbs you eat on this basis. Eating enough will help boost your energy levels and mood.

Minimally processed whole food carbohydrates are the way to go as they’re better tolerated by the body, compared to say a plate of pasta. Here are some good examples:

•    Sweet potatoes
•    Quinoa, Brown Rice, Oatmeal
•    Fresh fruit

 

AND WHAT ABOUT FATS?

While a lot of people think that eating fat as part of your post-workout recovery meal slows down digestion and slows nutrient absorption, the good news is, healthy fats do not appear to get in the way of the good work protein, and carbs do on glycogen stores or muscle recovery.

In fact we know they’re important for us to feel satiated and not want to raid the cookie jar soon after eating. So if you’d like to add some:
•    Nuts
•    Nut butter or
•    Avocado

to your post-workout meal, go for it! Just make sure it’s eaten with some quality protein and whole-food carbs.

HEALTHY AFTER WORKOUT MEALS

Here are 6 examples of healthy post-workout meals:

•    Slices of grilled chicken or lamb with veggies roasted in olive oil
•    Poached eggs, and half a smashed avocado on toasted Ezekiel bread
•    Oatmeal made with Greek yoghurt or Cottage cheese and fresh berries
•    Stir-fried tofu with Brown Rice or Quinoa and Leafy greens
•    Salmon and Egg omelette with sweet potato and avocado
•    Tuna Salad Sandwich

WHAT TO EAT AFTER CARDIO VERSUS RESISTANCE OR WEIGHT TRAINING

If you do a lot of heavy cardio such as running, swimming, or cycling, you’re best off eating a higher proportion of carbs and a moderate amount of protein – a meal such as brown rice or quinoa, together with some meat or tofu.

If on the other hand, you’re doing regular resistance training, or a lighter-style cardio workout, such as yoga, then you’ll benefit more from focusing on your protein, and supplementing with carbs. Think grilled salmon or tofu with some stir-fried veggies.

 

HOW LONG AFTER A WORKOUT SHOULD I EAT?

The timing of your post-workout meal does seem to matter. But that timing also depends on whether you’re working out:
•    fasted (for example, first thing in the morning on an empty stomach)
•    after a reasonably sized meal, or
•    after a small snack sometime beforehand

Eating the right kind of food, as listed above, will enhance your glycogen recovery. But wait too long, and that won’t happen as effectively.

So here’s how to calculate the timing of your post-workout meal:

If you’re working out fasted (e.g., first thing in the morning) = eat your post-workout meal as soon as you can after finishing your training.

If you’ve had a healthy snack, 1-2 hours before your workout = you can stretch out your post-workout meal to within 45 mins of your training.

If you ate a normal sized meal a couple of hours before your workout = you’ve got 1-2 hours to maximize the benefits of a post-workout meal, and support your body’s ability to rebuild glycogen stores.

WHAT TO DRINK AFTER A WORKOUT?

The biggest takeaway I can give you here is to keep thinking Hydration, Hydration, Hydration!

It’s super important to drink plenty of water before and after you exercise. (And during a workout, as needed.) Obviously, the more we sweat, the more water and electrolytes we lose.

If we can replenish these after a workout, then we’ll be doing the best we can to help ourselves with recovery and performance next time.  

Here are 3 ways to get the hydration you need:
1)    Water: whether it’s plain or jazzed up with some lemon or lime is pure magic for our body. Aim for a minimum of 2 litres a day, and closer to 3 litres on the days you’re working out.
2)    Coconut water: is a fab natural source of BOTH water and electrolytes, including potassium, sodium, magnesium, phosphorous and calcium. So find yourself a good quality brand and drink away.
3)    Herbal Tea: if you like drinking tea instead of plain or coconut water, then here’s a cool tip – the nutrients and chemical compounds found in herbal teas, particularly yerba mate, may help us process carbs and protein more effectively.

A 2016 study* that compared the effects of yerba mate to water, after exercise, showed that the participants who drank yerba mater recovered strength more quickly in the 24 hours after working out.

Want to try yerba mate for yourself?

Then check out the Juice Plus+ natural energy drink powder you can take with you to mix with water, any time you need a LIFT.

Now you know what to eat and drink post workout, here’s to making your next sweat sesh your most effective yet!

* https://www.ncbi.nlm.nih.gov/pu

 

 

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Protein: what you need to know

Protein: what you need to know

We all hear about protein in reference to exercise and weight loss… but why does our body really need protein, and how much do we need?

In the article below we address the fundamentals on protein – from what it’s role is in within the body, if you can get enough protein without eating meat and whether it is really necessary to consume a protein shake post work-out.

WHAT IS PROTEIN?

Protein is found throughout the body – in virtually every single place you look. From your cells, to your muscle, skin, bone and hair, protein is there making up vital parts of the tissue. As all cells and tissue are made from protein, you can imagine how essential they are for growth, repair and maintenance of good health. Protein also provides the body with around 10-15% of its dietary energy,  with a large amount of this being present in muscle – but also the skin and the blood.

Protein is made up of twenty-plus building blocks called amino acids and these are essentially the building blocks of protein.  There around twenty amino acids available in animal and plant based foods and nine of these amino acids must be consumed via the diet. These are often referred to as ‘essential’ amino acids. These are lysine, histidine, threonine, methionine, valine, isoleucine, leucine, phenylalanine and tryptophan. Each of these essential amino acids has vital work to be done within the body and there are many different foods that offer all or some of these essential amino acids. The body itself generates the other amino acids not offered by the diet via a process called transamination. These are therefore referred to as ‘non-essential’ amino acids. Amino acids, the building blocks of protein, are responsible for building muscle, causing chemical reactions in the body, transporting nutrients, preventing illness and many other functions. You can see how important they are to the functioning of the body!

Protein is also a macronutrient – which means a large amount of it is required in the body to keep everything ticking over nicely. Other macronutrients include fat and carbohydrates. Protein also is extremely important for muscles – which we will explain more below.

WHAT IS THE ROLE OF PROTEIN?

So what is protein used for? The question probably should be, what is protein NOT used for? As mentioned briefly before, protein is critical for growth and repair of the body, along with good health. Let’s start with the growth and repair of cells and tissue – which are constantly in regeneration within the body. Protein breaks down in your cells – thus needing more to regenerate, which comes from the essential and non-essential amino acids. Under normal circumstances, your body will break down the same amount of protein that it needs to repair and regrow. Other times, perhaps during illness or pregnancy, the body will break down more protein than it can create, thus increasing your body’s need for more protein. Athletes or those recovering from surgery also require more protein for this very reason.

You may have heard the word enzymes – well, they also depend on protein and they are responsible for the thousands of chemical reactions going on in your body every single day. Enzymes function within and outside of the cell, such as digestive enzymes, which help the body break up sugar, for example. A few examples of where enzymes do their thing include digestion, energy production and muscle contraction.

If that wasn’t enough, amino acids also have the ability to act as messengers between organs, in the form of protein and peptides. Some proteins also provide structure, elasticity and strength. It also helps your body maintain the right pH level in the blood and other bodily fluids. As you can see, protein and it’s building blocks of amino acids are essential for almost every part of the body’s functionality. There are so many answers to the question, what is protein good for? But the next challenge is how to eat and healthy and balanced diet to make sure your body can do everything it needs to be doing.

RECOMMENDED AMOUNT OF PROTEIN

 

 

The recommended amount of protein will vary over your lifetime and will vary depending on your exercise, your overall health and your age. The British Nutrition Foundation says an average requirement of 0.6g of protein per kilogram bodyweight per day is estimated. The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram bodyweight per day in adults. This equates to approximately 56g/day and 45g/day for men and women aged 19-50 years respectively. There is an extra requirement for growth in infants and children and for pregnant and breast-feeding women.’

The current average consumption of protein in the UK is 88g for men and 64g for women – which is more than enough to give the body what it needs.

PROTEIN RICH FOODS AND PLANT BASED PROTEIN

So what is the best source of protein? There are many different foods, which offer all the essential amino acids, or a collection of the amino acids.

Meat, fish, poultry, dairy and eggs are all excellent sources of protein, as they contain all of the essential amino acids. Soy in the form of milk or tofu, also is high in protein. However, it is important to note that you don’t need to consume all essential proteins in one meal (which was previously thought). It is more widely thought now that consuming a range of different protein sources, that together create the essential proteins is just as good for the body – and is of course excellent news if you are a vegetarian or vegan, as many plant based foods only offer part of the essential amino acids, rather than all.

So which are the top foods, animal and plant based, that offer some or all of the essential amino acids?
•    Meat
•    Dairy
•    Eggs
•    Poultry
•    Soy
•    Black beans
•    Legumes
•    Pumpkin seeds
•    Nuts (check out the 6 best nuts to eat for your health)
•    Whole grains (such as rice, quinao)
•    Seeds
•    Mushrooms
•    Lentils
•    Wheat germ

As you can see, there is a wide range of choice there, and enough to sustain a vegetarian or vegan diet too, if you are savvy about putting your meals together. We’ve suggested a few easy protein meals:

High protein breakfast: Scramble eggs with pumpkin seeds, mushrooms and lean bacon/turkey bacon. For vegan, scrambled tofu with mushrooms and pumpkin seeds.
High protein lunch: Roasted salmon with quinao, tofu and spinach. For a vegan, roasted tofu in paprika and chilli, with quinao and spinach.
High protein dinner: Lean piece of chicken/beef or pork, with brown rice and roasted vegetables. For vegan, roasted butternut squash stuffed with lentils and chickpeas.
High protein snack before bed: Handful of unsalted nuts.

PROTEIN AND EXERCISE

It is true – protein is essential for regeneration and repair when we exercise and protein plays a vital role in repairing muscle after we train. It is a common myth that eating a lot of protein after exercise will help build muscle. This is a myth because if you’re not balancing the diet out with carbohydrates, your body will use the protein for energy – hence no super speedy muscle formation!

Having said that, according to the British Dietetics Association, studies do show that eating a 15-25g snack after work out will help your body store glycogen and therefore it may be worth considering a recovery snack post exercise. A snack of this nature could be 1 small can of tuna, 1 small cooked chicken breast or 100g of unsalted nuts or seeds. As you can see, you don’t need to necessarily consume a processed protein shake to get the protein you need! It’s essential to remember that protein intake must be required with sufficient carbohydrate consumption, to give your body the fuel it needs. If you are seeking to reach certain performance goals, it might be a good idea to consult a professional sports nutritionist.

Check out quick and easy ways to get fit this summer.

CONCLUSION

Protein is absolutely vital to a healthy and happy body, and it’s down to us to make sure we are getting enough of it through the foods we eat.  If you love finding out more about other vital nutrients we need – check out: our in-depth look at vitamin D.

 

Do you look for a super protein shakes with lots of vitamins and minerals? 100% natural and 17 veggies and fruits in it?

 

All ingredients read here

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10 Healthy and Fast Breakfast Recipes for Busy Mornings

10 Healthy and Fast Breakfast Recipes for Busy Mornings

Breakfast toasts

1. Tomato Toast with Macadamia “Ricotta”

TOMATO TOAST W/ MACADAMIA RICOTTA, SHISO + BLACK LAVA SALT

tomato toast w/ macadamia ricotta, shiso + black lava salt (v + gf)

macadamia ricotta

  • 1 cup soaked raw macadamia nuts, drained and rinsed
  • 1 1/2 tablespoons nutritional yeast
  • 2 teaspoons apple cider vinegar
  • 1 1/2 teaspoon fresh lemon juice
  • 2 teaspoons white mellow miso paste
  • 2 small cloves garlic
  • 8-10 tablespoons filtered water
  • 1/4 teaspoon fine grain sea salt

tomato toasts

  • 6-8 slices whole grain gluten-free bread (or bread of choice), toasted
  • 1/2 pound tomatoes (see notes), sliced with 1/4″ thickness
  • 1/2 cup macadamia ricotta
  • 1/4 cup julienned shiso
  • a few pinches black lava salt (or large grain sea salt)

METHOD

macadamia ricotta

  • drain and rinse the macadamia nuts and place in an upright high-speed blender with nutritional yeast, vinegar, lemon juice, miso, garlic, 8 tablespoons of water, and salt. blend on high for 1 minute, scraping down the sides of the blender and adding water a tablespoon at a time, until you reach a fluffy creamy consistency. taste and adjust salt, vinegar, or lemon as necessary. transfer ricotta to a bowl and cover with cling wrap; refrigerate until ready to use.

toasts

  • remove macadamia ricotta from the fridge and set aside,
  • top toasted bread with macadamia ricotta, sliced tomatoes, julienned shiso, and a few pinches of black salt. cut the toast in half and serve.

enjoy!

 

Here’s a vegan take on a classic summer breakfast sandwich. Instead of mayo, a fluffy, rich mixture of nuts, garlic, miso paste, and nutritional yeast is spread on hearty whole-grain bread. Then slices of ripe tomatoes are layered on — we love to mix red and yellow heirlooms.

Season this open-faced sandwich with ribbons of basil or shiso, kosher salt, and fresh cracked black pepper.

2. Avocado Toast with Egg

 

Two slices of toasted bread with Avocado and Egg

How to Make the Best Avocado Toast with Eggs

Okay, so once you have your perfectly ripe avocado, you are ready to make the best egg and avocado toast!

  • Simply mash the avocado in a bowl with lime juice, salt and pepper and your delicious avocado spread is ready!  It’s almost like a super simple guacamole! If you want to add a little spice, throw in some red pepper flakes or Sriracha sauce too (now you’re getting restaurant grade food!).
  • The eggs and toast can be cooked completely to your preference. I like to buy a high quality multi-grain bread that is a little on the thicker side so my toast stays crispy and offers a sturdy base when the eggs get added. While I love my avocado toast with eggs fried, you can also switch it up and try your avocado toast with sunny side up eggs or even scrambled eggs work great too!

Preparing your Toast Perfectly!

Assembly is quite self explanatory but just in case you were wondering, spread the avocado mix onto the toast and then just top it with your cooked eggs. And look at that, you will never pay outrageous restaurant prices for avocado toast again! You can make perfect, mouth watering, super trendy egg and avocado toast right from your home.

The versatility of this dish is one of the main selling points.  When you consider the many things you can do with a sliced avocado and some bread, it means you will never get bored eating this meal!  The simplicity, versatility(have it any time of the day!) and the healthy aspects of this meal are all things that never get old.

3 Quick and Easy Recipe Alternatives

Now that you are aware of all the amazing health benefits of eating avocado toast, you should get creative and try to image all the variations of this recipe you could make too!  Thanks to avocado’s naturally neutral flavor, it really can pair well with almost anything.  This is the reason why people have been able to become so inventive in their avocado toast recipe creations.

You can stock your kitchen with fresh avocados and a loaf of healthy whole grain or multi-grain bread (be sure to choose a bread that will also boost the nutritional content of your avo toast!) and be set for a week of eating.

  • Add tomatoes & basil: Chop up a handful of cherry tomatoes with some shredded fresh basil.  Add black pepper or balsamic drizzle  (optional)
  • Try with simple fresh herbs such as: Cilantro, basil or dill. Sprinkle your choice of herb across the avocado on toast and add black pepper and salt to taste.
  • Egg in Hole Avocado Toast: Add fried bacon and swiss cheese onto a toasted bagel with avocado topped off with sea salt and black pepper for added seasoning.

But for now, I’ll leave you with my tried and true, easy and delicious recipe for making the best avocado toast and eggs! If this is your first time or even your hundredth time making avocado toast, it is always good to follow a tried and true recipe to make sure  you will be eating the best version of the food possible.  Now go grab some avocados and get cooking!

Avocado on Toast Kitchen Tools

Even though this is a simple and easy recipe, you do need a few basic kitchen supplies:

  1. Frying Pan
  2. Avocado Slicer
  3. Toaster

Egg and Avocado Toast Recipe Checklist

  1. Eggs
  2. Bread
  3. Avocado
  4. Lime Juice
  5. Sea Salt
  6. Black Pepper
  7. Parsley

 

3. Nut Butter, Banana, and Chia Seed Toast

Servings: 1 • Size: 1 Toast • Calories: 209.9 • Fat: 9.6 g • Carb: 27.6 g • Fiber: 5.1 g • Protein: 8.5 g • Sugar: 9.7 g • Sodium: 175.8 mg

Ingredients:
1 Slice 100% Whole Wheat Bread (I used one that was 50 cal. per slice.)
1 Tbsp. Sunbutter
1/2 Medium Banana, Sliced
1/2 Tsp. Chia Seeds

Directions:

Toast the bread and spread the sunbutter over the top.

Place banana slices over the sun butter and top it off with chia seeds.

 

Serve right away and enjoy!

Breakfast smoothies and parfaits

4. Berry and Yogurt Smoothie

Berry and Yogurt Smoothie
Photo: Chef Savvy

This Healthy Berry Yogurt Smoothie makes two servings. I like to make extra to have on hand. Best of all this smoothie takes less than 5 minutes to make!

Drinking a smoothie in between meals helps me stay full throughout the day and keeps me from snacking. They are also an easy way to add extra fruit into your diet.

To make this smoothie simply add all of the ingredients to a blender and pulse for 30 seconds. Stir and pulse again for another 30 seconds until blended. Divide between two glasses and serve immediately. Garnish with blueberries and blackberries if desired.

5. Berry Breakfast Parfait

Photo: Food, Fitness, Faith

Double Berry Parfaits (serves 2)

2 cups plain Greek yogurt

1 ½ cups sliced strawberries

1 pint fresh blueberries

Honey, optional

Cinnamon, optional

In mason jars or bowls, begin layers with ¼ cup of Greek yogurt, followed by a layer of strawberries and then blueberries. Repeat layering process until yogurt and berries are gone. If desired, add a drizzle of honey and sprinkling of cinnamon to yogurt layer before adding berries.

Store any uneaten parfaits covered in fridge for up to two days.

6. Peanut Butter and Banana Smoothie

Photo: The Chubby Vegetarian

This is one of my absolute favorite things in the whole world, and it is so simple to make. Plus, it’s a great way to use up those bananas that have gone a little dark. Just peel them and throw them into a food storage container and place them in the freezer. They’ll be ready next time you want this good-for-you frozen treat.

The ripe bananas have plenty of natural sweetness, and the peanuts are a great source of protein. The texture of the blended frozen bananas is a lot like an ice cream milkshake, so enjoy! It can be your breakfast in a cup or the perfect thing to cool down after a run when, like me, you’re just trying to stay on the cute side of chubby.
 
Peanut Butter + Banana Smoothie
 
3 frozen bananas
1/4 cup peanut butter (smooth or chunky)
1 1/2 cups soy milk (or milk)
1/2 cup 2% greek yogurt
1 teaspoon honey
1/4 teaspoon salt
1 tablespoon chopped roasted peanuts

 
Throw a few frozen bananas into a blender cup along with the peanut butter, soy milk, yogurt, honey, and salt. No need to be to fussy about it. Blend until smooth. Top each with a teaspoon of chopped peanuts and maybe include a paper straw.

7. Pumpkin Granola Yogurt Parfait

Photo: Nutrition in the Kitch

Breakfast grains

8. Quinoa Fruit Salad

Quinoa, strawberries, blueberries, blackberries, and mango combine in this incredible salad.  The fresh fruit and quinoa are glazed with a honey lime dressing and it will be a hit wherever it goes!

Quinoa, strawberries, blueberries, blackberries, and mango combine in this incredible salad. The fresh fruit and quinoa are glazed with a honey lime dressing and it will be a hit wherever it goes!
Serves: 4-6
Ingredients
  • 1 cup uncooked quinoa (I used tricolor)
  • 1½ cup strawberries, sliced
  • 1 cup blackberries
  • 1 cup blueberries
  • 1 mango, diced
  • Honey Lime Glaze:
  • ¼ cup honey
  • 2 tablespoons lime juice
  • 1 tablespoon chopped basil for garnish
Instructions
  1. Rinse and prepare the quinoa according to package. Let quinoa cool to room temperature.
  2. In a large bowl, combine quinoa, strawberries, blueberries, and mango.
  3. To make the glaze: In a small bowl combine the honey and lime juice. Drizzle over the fruit salad and toss to coat. Garnish with fresh basil.

9. Blueberry Almond Overnight Oats

Ingredients:
1/3 cup oats (gluten free or regular)
½ cup almond milk (I used Silk Original Light)
1 teaspoon chia seeds
½ tablespoon maple syrup
1 teaspoon vanilla extract
2 tablespoons slivered almonds
½ medium banana, sliced
1/3 cup blueberries

Directions:
In an airtight container, mix oats, almond milk, chia seeds, maple syrup, and vanilla. Seal the container and place in the fridge overnight. In the morning, stir oats and top with slivered almonds, sliced banana, and blueberries. Enjoy!

10. Savory Oatmeal with an Egg

COOKING NOTES FOR THE SAVORY OATMEAL RECIPE

  • Using quick-cooking steel cut oats: I love cooking with steel cut oats because I think they have more texture than rolled oats. However, regular steel cut oats take forever to cook, and I would probably starve before the oats are done cooking. That’s why I recommend picking up the quick-cooking steel cut oats—they take only a few minutes. Feel free to use regular rolled oats if that’s what you have on hand.
  • Tips for microwave method: I have definitely made a huge mess while cooking oatmeal in the microwave before. The problem was that I was microwaving at too high of a power setting. (On a scale from 1 to 10, I was microwaving at a 10.) When liquids get too hot in the microwave, they will bubble vigorously and cause the contents to spill over. So here are my tips to avoid a big mess. (1) Avoid using small bowls. Your bowl should be 1/2 or 2/3 of the way full when you fill it with the oats and water. (2) Change the power setting to 7 or 8/10, and check how the oatmeal is cooking every minute. It should take 3 minutes to cook. Don’t forget to stir the oats in between intervals! (3) If you can’t lower the power settings, place a paper towel underneath your bowl of oats to catch any spills, and check them after every minute. Check the packaging label for the cooking time of that particular brand of oats. Of course, you can always cook this on the stove top.
  • Be careful with the salt: Don’t forget that white cheddar (or whatever cheese you use) is a bit salty already, so you don’t need to add much more salt to the oatmeal. I got a bit excited with the salt the first time I tried the recipe, and boy was that bowl of oatmeal SALTY. That went straight to the trash.
  • Using coconut oil: I cooked the chopped vegetables and egg with a tiny bit of virgin coconut oil, and I loved the additional flavor. Coconut oil spray works well, too. We’re going to use a tiny bit of coconut oil in this recipe, so you’ll want to use a non-stick pan, if possible.
  • Seasoning with spices: I love using za’atar to season this bowl of oatmeal because the nutty flavors pair very well with the cheesy oats and egg. RawSpiceBar‘s za’atar is great for the recipe (their blend includes toasted sesame seeds, thyme, ground sumac, salt and savory). If you want to switch things up, their adobo seasoning (paprika, black peppercorns, Mexican oregano, chipotle powder, cumin, onion and garlic) or creole seasoning (cayenne, white peppercorns, thyme, black peppercorn, sage, paprika, onion, garlic, celery seed and oregano) are great with this oatmeal, too.

 

 

 

 

What B vitamins are good for energy?

What B vitamins are good for energy?

In this day and age, we are busier than ever.

We are constantly on the go and so it is unsurprising that more of us are trying to find ways to gain more energy.

You may have heard of B12 supplements and even B12 injections for energy – but does it help with energy production?

And is B12 the only vitamin we need to be thinking about – or is there in fact, other B vitamins we should be thinking about?

SO WHAT B VITAMINS?

Whilst B12 and B6 are the main B vitamins that get the most mainstream attention, there are actually eight B vitamins.

These are:
1.    B1 – Thiamin
2.    B2 – Riboflavin
3.    B3 – Niacin
4.    B4 – Pantothenic acid
5.    B6 – Pyridoxine
6.    B7 – Biotin
7.    B9 – Folate (folic acid)
8.    B12 – Cobalamin


Together these B group vitamins play a vital role in our body
 – from providing energy to breaking down amino acids, to transporting oxygen and nutrients around the body. All eight are important, but how much you need of each very much depends on your body type and general wellbeing. For example, some people with health conditions may need more of certain B vitamins and when you’re pregnant, it’s vital to ensure you are taking enough folic acid.

 

WHY ARE VITAMINS IMPORTANT FOR ENERGY AND WHERE DO I GET B VITAMINS?

Before we break down which vitamin Bs are best for energy, let’s take a look at where we can actually get vitamin B from and what each vitamin does in the body.

THIAMIN (B1)

Why you need it: Thiamin is essential for glucose metabolism and therefore helping the body to turn carbohydrates into energy. It also plays an essential role in nerve, muscle and heart function. It’s also involved in the flow of electrolytes into and out of muscle and nerve cells.

Where you find it: Cereals, yeast, beef, pork, nuts, whole grains and pulses. It can also be found in cauliflower, orange, asparagus, eggs and potatoes.

RIBOFLAVIN (B2)

Why you need it: Riboflavin is a water-soluble vitamin (like all B vitamins) and also plays a role in energy production. It also helps the body break down essential carbohydrates, proteins and fats to create energy and also assists our bodies in using oxygen. Some say it is also good for eye health, as well as healthy skin.

Where you find it:Fortified cereals, rice, eggs, green vegetables, kidneys, liver, lean meats and low fat milk.

NIACIN (B3)

Why you need it: Niacin is thought to play a key role in lowering cholesterol, as well as boosting brain function. Niacin also benefits your overall wellbeing by playing a key role in many essential body functions – including the digestive system, skin and nervous system. Scientists have also conducted studies looking at how it could benefit various serious health conditions.

Where you find it: Liver is one of the best places to find niacin. If that doesn’t float your boat, you can also find it in chicken, tuna, turkey, salmon, anchovies, pork and ground beef. Vegetarian places to find it include peanuts, avocado, brown rice and whole wheat.

PANTOTHENIC ACID (B4)

Why you need it:The main role of pantothenic acid, also known as vitamin B4, is for making blood cells and also converting the food you eat into energy (that golden E word again!) It also contributes to a healthy digestive system, healthy skin, hair and eyes and making sex and stress hormones in the adrenal glands.

Where you find it: You’ll see a similar theme occurring – B4 is also found in organ meats like liver and kidneys. You can also find it in beef, eggs, seafood, poultry, whole grains, pumpkin seeds, chickpeas and sunflower seeds.

PYRIDOXINE (B6)

Why you need it: Significant for protein, fat and carbohydrate metabolism (and therefore, energy) and also for the creation of red blood cells and neurotransmitters. Lots of research has been done on this vitamin – with some studies showing it could boost brain function, be helpful for nausea during pregnancy and may assist with heart health.

Where you find it: Cereals, beans, meat, eggs and liver.

BIOTIN (B7)

Why you need it: Biotin, also known as vitamin B7 or vitamin H, is another important one for supporting body functions. There are extensive claims that biotin promotes hair growth and healthy nails and skin – however there isn’t enough extensive research to confirm this is in fact the case.

Where you find it: Egg yolk, organ meats, nuts, nut butters, soybeans, whole grains, cauliflower, bananas and mushrooms.

FOLATE (FOLIC ACID – B9)

Why you need it:You will have most likely heard of folic acid – perhaps you didn’t know it was even part of the B vitamin family! Folate is absolutely essential for making DNA, repairing DNA and producing red blood cells. That is why it is essential for pregnant women to take folic acid as a supplement – to allow sufficient cell replication in mother and baby.

Where you find it: Spinach, kale, brussel sprouts, beans, legumes, yeast, beef extract, poultry, shellfish, liver, orange and whole grain foods.

COBALAMIN (B12)

Why you need it: Possibly the most ‘famous’ B vitamin of them all, B12 indeed has a few very important jobs within the body. B12 is vital for generating red blood cells and for nerve tissue health. Along with folate, it plays a key role in making DNA. Low levels of B12 can cause something called anaemia – which causes severe fatigue.

Where you find it: Beef, liver, chicken, fish, shellfish, low fat milk, cheese and yogurt. Also eggs and fortified breakfast cereals.

WHICH ARE THE BEST B VITAMINS FOR ENERGY?

Is there one B vitamin that is best for energy and stress? The answer is they are all important – and eating a balanced diet with some of the vitamin B rich foods listed above is recommended for everyone. However, these three vitamins do give us that little extra boost.

THIAMIN (B1)

Used by nearly every cell in the body and essential for metabolising your food uses thiamin. Most people get enough with a balanced diet, but if you have particular health concerns, it may be worth discussing with a health professional as to whether a supplement is needed.

PYRIDOXINE (B6)

B6 is needed for converted stored energy, glycogen, into blood sugar, glucose, and therefore energy. Always speak to a professional before thinking about taking a vitamin supplement.

COBALAMIN (B12)

B12 produces DNA, red blood cells, supports nervous system health and other vital regeneration of cells and tissue in the body. One of the early signs of B12 deficiency is fatigue – and many with longstanding health issues are at more risk of B12 deficiency. If you are concerned about your energy and are eating a balanced diet full of foods rich with B vitamins, speak to a doctor about supplement options.

All B vitamins are essential for energy production and our overall wellbeing. Our Lift food supplement includes many of these essential B vitamins.

Check out our other nutrient profiles – including protein and vitamin D.

Need more vitamins to improve your health & immune system?

Juice Plus+ Fruit and Vegetable Blends provide added whole food based nutrition from 20 different fruits, vegetables, and grains in convenient capsule form.

Each ingredient is specially selected to provide you with a wide range of nutritional benefits.

Juice Plus+ is made from fresh, high-quality, healthful fruits and vegetables and is carefully tested to ensure that no pesticides or other contaminants affect the natural purity of the product.

Get the nutrients of 30 different fruits and veggies

Our capsules and chewables are the next best thing to fruits and vegetables, giving you an easy way to bridge the gap between what you actually eat every day and what you should be eating.

Both our capsules and chewables come in a variety of blends, giving you options when it comes to adding what’s missing in your diet.  

 

Benefits of Juice Plus+

Clinical Research & Product Benefits

Do your children get sick all the time? Do you frequently feel tired and run-down? Is it nearly impossible to get your children to eat fruits and vegetables? Are you lacking the recommended 7-13 servings of raw fruits and vegetables each day? If the answer to any of these is yes, then  the benefits of Juice Plus+ are extremely important for you and your family.

For many years now the National Institutes of Health, the American Cancer Society, the American Medical Association, the American Academy of Pediatrics, and every other national health association has emphasized the importance of eating at least five servings of raw fruits and vegetables every day.

The health benefits of this are numerous, including:

  • Stronger immune system
  • Healthier skin
  • Healthier gums
  • Protection against heart disease
  • Slows down the effects of aging
  • Reduction of inflammation

These benefits are not only due to the individual vitamins and minerals we all know about, but also from the thousands of other enzymes, antioxidants, phytonutrients, and fiber contained within the raw fruits and vegetables. There are many more potential benefits of these nutrients such as improved intellectual function, better eyesight, and increased energy level. In short, our bodies simply function more efficiently.

How many people actually eat 7-13 servings of raw fruits and vegetables every day? Some Americans may eat an orange with breakfast and maybe an apple with lunch and finish one or two cooked vegetables at dinnertime. However, many fall short of the quantity of fruits and vegetables that are recommended.

Here are some FAQs about the Juice Plus+:

What is Juice Plus+?

Juice Plus+ is more than extra vitamins and minerals. It is actually a whole food based supplement. The fruit capsules are made from apples, oranges, pineapples, cranberries, peaches, cherries, papayas. The vegetable capsules are made from carrots, parsley, beets, kale, broccoli, cabbage, oat bran, rice bran, spinach, and tomatoes. There is also a “berry blend” made from 25 fruits, vegetables, grains and berries including concord grapes.

How is Juice Plus+ made?

The fresh fruits and vegetables are juiced and then dehydrated to a powder form. It’s carefully tested to ensure no pesticides or other contaminants are present in the product. It is never exposed to high temperatures that would destroy the nutritional value of the fruits and vegetables. When re-hydrated with water, the nutrients are absorbed into our bodies as if we had gotten them directly from the fruits and vegetables themselves.

Is Juice Plus+ as good as eating fruits and vegetables?

There’s no complete substitute for eating the real thing. But how many people actually eat such a wide variety of raw fruits, vegetables and grains every single day? Juice Plus+ is a convenient way to ensure you and your family receives all the benefits over time from adding more nutrition from fresh fruits and vegetables to your diet.

But my child already takes a multi-vitamin. Why does she need Juice Plus+?

Juice Plus+ is not a vitamin supplement which contains, at best, only a small number of pre-selected antioxidants. It is a whole food based supplement containing nutrition from the thousands of antioxidants and other nutrients found in fruits and vegetables. Some children may need vitamin supplementation, but every child needs Juice Plus+.

Is there any scientific proof that Juice Plus+ really works?

To my knowledge, no other nutritional product in history has been subjected to as rigorous scientific investigations as Juice Plus+, which has been investigated by scores of scientists at leading hospitals and universities all over the world. The results of more than 25 such studies have already been published in peer-reviewed scientific journals – and numerous other studies are currently underway. The published studies indicate that Juice Plus+ delivers   many beneficial health results from clinical research.

This all may sound complicated, but the simple truth is that Juice Plus+ is the best way to get your entire family to reap more of the healthful benefits of a diet rich in raw fruits and vegetables. Juice Plus+ comes in capsules for adults or children and even tasty chewable tablets: adults or children. Try Juice Plus+ today!

Dr. Sears, or Dr. Bill as his “little patients” call him, has been advising busy parents on how to raise healthier families for over 40 years. He received his medical training at Harvard Medical School’s Children’s Hospital in Boston and The Hospital for Sick Children in Toronto, the world’s largest children’s hospital, where he was associate ward chief of the newborn intensive care unit before serving as the chief of pediatrics at Toronto Western Hospital, a teaching hospital of the University of Toronto. He has served as a professor of pediatrics at the University of Toronto, University of South Carolina, University of Southern California School of Medicine, and University of California: Irvine. As a father of 8 children, he coached Little League sports for 20 years, and together with his wife Martha has written more than 40 best-selling books and countless articles on nutrition, parenting, and healthy aging. He serves as a health consultant for magazines, TV, radio and other media, and his AskDrSears.com website is one of the most popular health and parenting sites. Dr. Sears has appeared on over 100 television programs, including 20/20, Good Morning America, Oprah, Today, The View, and Dr. Phil, and was featured on the cover of TIME Magazine in May 2012. He is noted for his science-made-simple-and-fun approach to family health.

Each carton contains a 4-month supply of

  • Juice Plus+ Fruit Blend capsules (240 capsules)
  • Juice Plus+ Vegetable Blend capsules (240 capsules)

 

How to order:

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Foods to eat during the winter to prevent sickness

Foods to eat during the winter to prevent sickness

When the temperature and the weather change, it is often the prime time to start feeling the start of a cough or a cold.

As the summer days draw in and you start swapping flip flops for thick socks, it might be time to start thinking about what foods you can be eating to boost your immune system.

Viruses that carry colds and flu are transmitted more easily through colder, drier air and therefore it is a good idea during this transition period to read up on some foods you can eat to prevent sickness.

IMMUNE BOOSTING FOODS AND LIFESTYLE – THE BASICS

So what things do we need to be thinking about when it comes to foods to prevent illness?

1.    VITAMIN C

Vitamin C is often seen as the first defence when it comes to preventing flu and colds. Whilst studies haven’t categorically ruled that vitamin C can 100% prevent you from developing cold or the flu, there is evidence that taking vitamin C supplements can reduce cold or flu severity and the duration of the illness. So why is this? Well, vitamin C is an antioxidant and is present in immune cells. When infection strikes, the vitamin C store can be radically reduced, leaving you with weakened immune system. That is why even if you already have the beginnings of a cold, a vitamin C supplement is a good idea. Taking vitamin C in foods or as a supplement when you already have a cold or flu may also speed up your recovery time.

2.    VITAMIN D

Vitamin D, which you can read about in full here, is often attributed to strengthening immunity and a lack of it can weaken your defences. In the UK, the National Health Service advises that everyone should take a vitamin D supplement during the autumn and winter months, as it is one of the few vitamins you cannot consume wholly through your diet. It is thought that with low vitamin D, the body may be more susceptible to infection.

3.    HEALTHY GUT

It has long been cited that the gut is the second brain of the body, and therefore it is essential to keep the gut happy and healthy. One of the best ways to do this is to keep on top of regulating your gut bacteria, and making sure there is enough of the good stuff in there. Good gut bacteria comes in the form of probiotics, which can be found in lots of fermented and cultured foods including kimchi, kombucha, sauerkraut and pickled vegetables. If these don’t tickle your fancy, you can try a probiotic supplement. It is also important to eat plenty of fibre and drink plenty of water.

4.    ONION AND GARLIC

Garlic has previously been coined an ‘immune boosting superstar’ and in many countries garlic cloves are a first stop defence to preventing a cold. Garlic contains a compound called allicin, which has antiviral, antibacterial and antifungal properties and together they are a triple threat in preventing sickness. Onion also contain some key nutrients, which have immune boosting characteristics, including selenium, zinc, sulfur and vitamin C. Whilst there isn’t definitive research that says these will definitely prevent you from getting a cold – they are well worth incorporating into your diet.

5.    BALANCED DIET

Perhaps this goes without saying, but eating a wide range of fruits and vegetables, whilst getting the right amount of protein, fats and carbohydrates is also a very important way to strengthen your immune system. Make sure you consume fruits and vegetables of all different colours, as they all contain different and important nutrients.

6.    GET ENOUGH SLEEP

The secret elixir of life – sleep! Without it, the human body simply cannot function as it’s supposed to. Therefore if you are looking to bolster your immune system, it’s essential you get sufficient sleep to keep your body on top form.

7.    STAY ACTIVE

Exercise supports and increases the production of white blood cells – which are essential for supporting your immune system. Not to mention getting out in the daylight helps with a dose of vitamin D – so get on those trainers and get out for a walk or run.

8.    WASH YOUR HANDS

Colds and flu spread via bacteria that lingers – so washing your hands regularly is another top tip for protecting your immune system.

BEST FOODS TO PREVENT COLDS AND FLU

So what are some foods you can eat to prevent colds and flu? And what foods should you be eating in the winter? Aside from the onion and garlic and fermented foods above, here is a list of foods that could help to prevent sickness:

•    POMEGRANATES

Packed with vitamin C and antioxidants, pomegranates are a great immune boosting food. Try the seeds on top of porridge, with fruit or granola.

•    GINGER

Ginger is antibacterial and a very well known natural cure for nausea. It has been known to be helpful in decreasing inflammation, such as a sore throat. You can take ginger in a hot tea, in lots of different recipes and also as a pure ginger sweet (used commonly for sea sickness).

•    BROCCOLI

Broccoli contains vitamin A, C and E, as well as many other antioxidants. The trick is to not to boil it to death so it loses it’s nutrient power – keeping it crunchy will maintain more of the good stuff.

•    CITRUS FRUITS

Citrus fruits are full of vitamin C, so are often one of the first things people turn to when they have developed a cold (and why hot water and lemon is so popular with a cold!) You can find vitamin C in oranges, lemons, limes, clementine’s and grapefruits.

•    RED PEPPERS

The red bell pepper contains twice the amount of vitamin C as citrus fruits – so also worth incorporating into your diet! They are also a rich source of beta carotene (hence the red colour).

•    SPINACH

Rich in vitamin C, as well as beta carotene, spinach is best for the immune system when raw or cooked very little. Similar to broccoli in this sense.

•    ALMONDS

Almonds are high in vitamin E and iron and protein, all needed to keep your body fit and healthy. Can be enjoyed as a simple and easy snack.

•    TURMERIC

Turmeric, or curcumin, has been known for its anti-inflammatory properties in Indian cooking for years and now it is fast becoming a ‘superfood’ in the west too. Turmeric is attributed to bolstering the immune system with its antioxidant profile – and is further activated if consumed with black pepper. Enjoy as a hot tea, with hot water, with hot milk or add to curries and rice dishes.

•    YOGURT

Yogurt is best known as a dietary source of probiotics (which are essential for good gut health as mentioned above), but is also high in protein and calcium.

To conclude, there are many foods you can eat to help prevent sickness and support your immune system. Maintaining a colourful and balanced diet, alongside a good fix of vitamin C is a good way to do everything you can to keep your defence mechanisms sharp and healthy. Getting enough sleep, keeping good hygiene and staying active are also essential to your overall winter wellbeing

When you find it difficult to eat so many fruits and vegetables or you dislike any kind of vegetables, you got to use supplements.

These supplements contain 17 sorts of fruits and veggies, so you will get all the fruits and vegetables your body needs. To get a better immune system.

Juice Plus+ Fruit and Vegetable Blends provide added whole food based nutrition from 20 different fruits, vegetables, and grains in convenient capsule form.

Each ingredient is specially selected to provide you with a wide range of nutritional benefits.

Juice Plus+ is made from fresh, high-quality, healthful fruits and vegetables and is carefully tested to ensure that no pesticides or other contaminants affect the natural purity of the product.

Get the nutrients of 30 different fruits and veggies

Our capsules and chewables are the next best thing to fruits and   vegetables, giving you an easy way to bridge the gap between what you actually eat every day and what you should be eating.

Both our capsules and chewables come in a variety of blends, giving you options when it comes to adding what’s missing in your diet.

 

Benefits of Juice Plus+

Clinical Research & Product Benefits

Do your children get sick all the time? Do you frequently feel tired and run-down? Is it nearly impossible to get your children to eat fruits and vegetables? Are you lacking the recommended 7-13 servings of raw fruits and vegetables each day? If the answer to any of these is yes, then  the benefits of Juice Plus+ are extremely important for you and your family.

For many years now the National Institutes of Health, the American Cancer Society, the American Medical Association, the American Academy of Pediatrics, and every other national health association has emphasized the importance of eating at least five servings of raw fruits and vegetables every day.

The health benefits of this are numerous, including:

  • Stronger immune system
  • Healthier skin
  • Healthier gums
  • Protection against heart disease
  • Slows down the effects of aging
  • Reduction of inflammation

These benefits are not only due to the individual vitamins and minerals we all know about, but also from the thousands of other enzymes, antioxidants, phytonutrients, and fiber contained within the raw fruits and vegetables. There are many more potential benefits of these nutrients such as improved intellectual function, better eyesight, and increased energy level. In short, our bodies simply function more efficiently.

How many people actually eat 7-13 servings of raw fruits and vegetables every day? Some Americans may eat an orange with breakfast and maybe an apple with lunch and finish one or two cooked vegetables at dinnertime. However, many fall short of the quantity of fruits and vegetables that are recommended.

Here are some FAQs about the Juice Plus+:

What is Juice Plus+?

Juice Plus+ is more than extra vitamins and minerals. It is actually a whole food based supplement. The fruit capsules are made from apples, oranges, pineapples, cranberries, peaches, cherries, papayas. The vegetable capsules are made from carrots, parsley, beets, kale, broccoli, cabbage, oat bran, rice bran, spinach, and tomatoes. There is also a “berry blend” made from 25 fruits, vegetables, grains and berries including concord grapes.

How is Juice Plus+ made?

The fresh fruits and vegetables are juiced and then dehydrated to a powder form. It’s carefully tested to ensure no pesticides or other contaminants are present in the product. It is never exposed to high temperatures that would destroy the nutritional value of the fruits and vegetables. When re-hydrated with water, the nutrients are absorbed into our bodies as if we had gotten them directly from the fruits and vegetables themselves.

Is Juice Plus+ as good as eating fruits and vegetables?

There’s no complete substitute for eating the real thing. But how many people actually eat such a wide variety of raw fruits, vegetables and grains every single day? Juice Plus+ is a convenient way to ensure you and your family receives all the benefits over time from adding more nutrition from fresh fruits and vegetables to your diet.

But my child already takes a multi-vitamin. Why does she need Juice Plus+?

Juice Plus+ is not a vitamin supplement which contains, at best, only a small number of pre-selected antioxidants. It is a whole food based supplement containing nutrition from the thousands of antioxidants and other nutrients found in fruits and vegetables. Some children may need vitamin supplementation, but every child needs Juice Plus+.

Is there any scientific proof that Juice Plus+ really works?

To my knowledge, no other nutritional product in history has been subjected to as rigorous scientific investigations as Juice Plus+, which has been investigated by scores of scientists at leading hospitals and universities all over the world. The results of more than 25 such studies have already been published in peer-reviewed scientific journals – and numerous other studies are currently underway. The published studies indicate that Juice Plus+ delivers   many beneficial health results from clinical research.

This all may sound complicated, but the simple truth is that Juice Plus+ is the best way to get your entire family to reap more of the healthful benefits of a diet rich in raw fruits and vegetables. Juice Plus+ comes in capsules for adults or children and even tasty chewable tablets: adults or children. Try Juice Plus+ today!

Dr. Sears, or Dr. Bill as his “little patients” call him, has been advising busy parents on how to raise healthier families for over 40 years. He received his medical training at Harvard Medical School’s Children’s Hospital in Boston and The Hospital for Sick Children in Toronto, the world’s largest children’s hospital, where he was associate ward chief of the newborn intensive care unit before serving as the chief of pediatrics at Toronto Western Hospital, a teaching hospital of the University of Toronto. He has served as a professor of pediatrics at the University of Toronto, University of South Carolina, University of Southern California School of Medicine, and University of California: Irvine. As a father of 8 children, he coached Little League sports for 20 years, and together with his wife Martha has written more than 40 best-selling books and countless articles on nutrition, parenting, and healthy aging. He serves as a health consultant for magazines, TV, radio and other media, and his AskDrSears.com website is one of the most popular health and parenting sites. Dr. Sears has appeared on over 100 television programs, including 20/20, Good Morning America, Oprah, Today, The View, and Dr. Phil, and was featured on the cover of TIME Magazine in May 2012. He is noted for his science-made-simple-and-fun approach to family health.

Each carton contains a 4-month supply of

  • Juice Plus+ Fruit Blend capsules (240 capsules)
  • Juice Plus+ Vegetable Blend capsules (240 capsules)

 

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How to get more energy

How to get more energy

5 Reasons You’re Tired All The Time + How To Get More Energy

These days, many people are feeling the effects of an energy crisis. Not the one within our environment—but the one within our own bodies.

five big issues behind our great energy depression and key tips to help turn it around:

1. Your sleep cycles aren’t optimized.

Even if you get the recommended seven to eight hours of sleep, you can still wake up feeling like a piñata after the party if you don’t optimize your sleep cycles.

Your sleep cycles are approximately 75 to 90 minutes each, cycling through phases of REM and non-REM sleep, plus all of the stages in between. Each phase is correlated with specific regeneration or detoxification of cells and organs throughout your body.

Factors like elevated cortisol (stress) levels and unstable blood sugar levels can throw off your sleep cycles. It doesn’t matter how much time you spend in bed if your sleep cycles are not healthy. Disrupted REM sleep, for example, has been found to be associated with mild psychological struggles such as irritability and difficulty concentrating.

How to fix it: Research suggests that getting more sunlight exposure in the morning can help decrease cortisol levels later in the evening. You should also eat a well-balanced diet that’s focused on real food and avoid processed foods—good nutrition is foundational to keeping your blood sugar stable at night. There are also a number of key nutrients you need in your diet for great sleep, including potassium and vitamin D.

2. You’re not moving enough.

Don’t mistake the occasional workout for living an active lifestyle.

If you work out an hour a day and then sit around the rest of the time, you’re not much more active than the rest of the sedentary population. There’s even a new name for the growing class of people who try to balance out being deskbound all day with some time in the gym: The Active Sedentary.

Of course, getting some exercise is clearly better than no exercise at all—but to bolster those energy levels we’ve got to get back to basics.

How to fix it: The reality is, we human beings don’t “get” energy; we create energy. By simply moving around, your tissues generate a form of energy that’s equivalent to an AC current charging up your cells. If you’ve been sitting for a while, simply standing up and doing 50 jumping jacks or bodyweight squats will generate enough electrical wattage to instantly make you feel more energized. The positive boost in your hormones and neurotransmitters will make you feel more alive, too. Just try it out and see for yourself.

Set a timer on your phone to do two minutes of bodyweight exercises every 90 minutes. You’ll easily feel more charged up during the day.

3. You’re deficient in crucial nutrients.

Your lack of energy could also be due to a lack of key nutrients. The main source of energy in our cells is something called adenosine triphosphate, or ATP. It’s essentially the currency that runs your body’s economy, but it can’t make any real transactions without the banker. And that banker is magnesium.

Though ATP is the main source of energy in cells, it must be bound to a magnesium ion (Mg) in order to be biologically active. So, ATP is really Mg-ATP when it comes to making the magic happen in your body.

Magnesium is responsible for over 300 enzymatic processes that help keep you energized and healthy. If you’re deficient in magnesium, that’s over 300 processes your body can’t effectively do. The end result is you feel like a sock. A sweaty, old, smelly gym sock.

How to fix it: Magnesium gets zapped from your system pretty quickly because it’s involved in so much. To ensure your magnesium levels are up to par, make sure to eat four to five servings of magnesium-rich foods like spinach, chard, pumpkin seeds and almonds every day. You can also consider adding in a magnesium supplement.

4. You need to drink more fluids.

Cell dehydration can literally damage your DNA. Because of this, your brain and nervous system take dehydration very seriously. Even just a small drop in normal fluid balance in your body is enough to cause headaches and fatigue.

Most people hear about the importance of drinking plenty of water, but time and time again it’s overlooked as a reason for common health challenges. Your cells, tissues, and organs are all operating in a water medium. The more murky that water starts to get, the more you start feeling symptoms of fatigue.

When you drink a glass of water, within mere minutes that water begins to become your blood and extracellular fluid and pushes out the used fluid that’s now littered with metabolic waste products. If you don’t drink enough water, that stuff stays gummed up in your system. And you start to feel like a microwaved couch potato.

How to fix it: Make it a must to drink half of your body weight in ounces of water each day. So, a 150-pound person would make sure to get in 75 ounces, for example. Also, knock out a nice chunk of that first thing in the morning when you wake up: Give yourself an “inner bath” to start your day by drinking 20 to 30 ounces of water shortly after getting out of bed. This will set the pace and ensure that you become hydrated before the busyness of the day takes over.

5. Stress is getting the best of you.

According to research published in the Journal of the American Medical Association, as many as 80 percent of all physician visits are for stress-related issues. Stress is one of the biggest culprits in our mental and physical energy crisis today—and yet only 3 percent of patients receive stress management counseling during a doctor’s visit. Something definitely needs to change.

Stress suffocates your energy in a number of ways. With chronically elevated stress, your adrenal glands are forced to operate in maximum gear. This keeps cortisol and other stress hormones high. Excess cortisol leads to a surge of glucose in order to facilitate the perceived “fight-or-flight” situation you’re living in. This is your body’s attempt to make sure you’ve got the energy to run away from that man-eating lion (or run away from that overdue phone bill—because to your body, that stress is all the same).

Spiking glucose inherently leads to crashes. And, for many of us, this is happening day after day after day.

How to fix it: Instead of running to caffeine or sugar for a pick-me-up, be more proactive in buffering stress in the first place. Simple breathing exercises can switch off your sympathetic (fight-or-flight) nervous system within a few seconds. Meditation, restorative yoga, massage therapy, and even moving meditations like qigong and tai chi are all clinically proven to reduce your body’s stress load and enhance energy and well-being.

Find a practice that works for you, and implement it just a few minutes a day. A simple 5- to 10-minute practice can buffer your brain and body against stress and ensure you have the energy to have the quality of life you deserve.

 

Want a 100% vegan and natural supplement
that gives you more energy?

Take LIFT BY JUICE PLUS+

Lift by Juice Plus+ is the natural energy drink that fuels your body and mind with essential b-vitamins, natural caffeine and elite ingredients.

A unique combination of naturally sourced functional ingredients providing you with energy throughout your day.

https://www.youtube.com/watch?v=fJ0dh5BkhO4

ALL NATURAL INGREDIENTS

 

REAL BENEFITS

Vitamin B2, B3, B5, B6 & B9 contributes to the reduction of tiredness and fatique

AUTHORIZED EU HEALTH CLAIM

Reduces lingering tiredness and fatique to support you throughout your day

Vitamin B4 contributes to normal mental performane

AUTHORIZED EU HEALTH CLAIM

Stay focused and alert throughout our day tackling your tasks at hand

Vitamin B1, B2, B3, B6 contributes to normal energy yielding metabolism

AUTHORIZED EU HEALTH CLAIM

Provides you with the energy you need for all your daily tasks

 

LIFT BY JUICE PLUS+

  • Low sugar! Less than 2.5 g per serving
  • Gluten free
  • GMO free
  • No artificial colouring, flavouring  and preservatives
  • 356ug plant - based folic acid 
  • Vegan
  • Less than 30 calories per serving
  • 40 mg natural caffeine from Yerba Mate

1 sales unit = 2 tubes (1 tube contains 30 energy disks).

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