VeeFitness

Bringing you the latest in health and fitness


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Tofu Banana Smoothie


Smooth tofu, cottage cheese yoghurt and frozen banana make for a delicious proteinous smoothie.

Preparation: 7 minutes
Serves: 1 serving
Energy: 301 calories per serving

Ingredients:
– low fat cottage cheese
– low fat yoghurt
– 1 tbsp cinnamon
– ½ medium banana
– ½ cup soy milk
– 1 slice soft silken tofu

Method:
1) Put all ingredients into a blender.
2) Blend.


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Sweet and Spicy Green Juice


Mean green smoothie.

Preparation: 5 minutes
Serves: 4 servings
Energy: 108 calories per serving

Ingredients:
– 1 tbsp honey
– 2 tsps ground cinnamon
– 1/10 hot chilli peppers
– ¼ tbsp ground nutmeg
– 3 medium bananas
– 1½ cups kale, chopped
– 2 cups spinach
– 1 cup water

Method:
1) Mix all ingredients in a high power blender for about 5 minutes.
2) Either chill in the fridge or add some ice, blend again and enjoy.

Note: The chilli peppers gives it a little kick, start with a little and add more to taste.


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Creamsicle Milkshake


A delicious thick orange cream shake.

Preparation: 3 minutes
Serves: 1 servings
Energy: 214 calories per serving

Ingredients:
– 1 cup plain yoghurt
– 1 cup semi-skimmed milk
– ½ tsp sugar free orange gelatine powder

Method:
1) Combine ingredients and a few ice cubes in blender.
2) Blend on high until smooth.

Note: Any flavour gelatine powder work.


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The Fab Fat


Have heard coconut and coconut milk are off limits because of their high fat content?
Coconut is indeed high in saturated fat. (A half cup of shredded raw coconut contains 13 grams of fat, 12 of which are saturated). But that does not mean you should avoid it altogether. Those saturated fats are medium-chain triglycerides (MCTs), which unlike other saturated fats, do not get stored as fat. In fact, research indicates consuming MCTs can actually accelerate metabolism and fat loss. In a study published in the American Journal of Clinical Nutrition in 2008, researchers found overweight subjects who consumed an oil entirely composed of MCTs and who reduced their overall caloric intake lost more weight and more body-fat than the control group, who were given olive oil, which primarily contains monounsaturated fats, so next time you are hankering for coconut don’t deny yourself this tropical treat. It may bring you one step closer to your beach-ready physique.


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Coconut Water And Its Benefits


Coconut water
Coconuts are one of the richest sources of electrolytes, chlorides, potassium and magnesium with some amount of sugar, sodium and protein. Coconut water has the highest concentration of electrolytes than anything else found in nature. This makes it an excellent source of hydration. The potassium content benefits blood pressure and heart function. Coconut water is also found to have dietary fiber, manganese, calcium, riboflavin and vitamin C. Some research has shown coconuts to have cytokinins which have significant anti aging, anti carcinogenic and anti thrombotic effects.

The water of fresh green coconuts is actually fat free and has zero cholesterol and some studies even go as far as to say that it increases the HDL levels in the body. It is low in fat though rich in vitamins and the potassium level is twice the amount found in bananas. Drinking coconut water helps a person to lose weight as it is low in fat and it keeps a person feeling full and reduces food cravings. It is a storehouse of important nutrients, B-complex vitamins like riboflavin, niacin, thiamin and pyridoxine, and folates. It has anti-viral and anti-bacterial properties. These help when a person has flu or herpes, both of which are due to viral infections.

Many athletes may want to consider adding coconut water to their post-workout nutrition regime. On a macronutrient level 1 cup of coconut water contains 46 calories, 2 grams of protein, 9 grams of carbs and 1 gram of fat, but the micronutrients give this beverage its health power. It also boasts 252 milligrams of sodium, 600 milligrams of potassium, 60 milligrams of magnesium and 58 milligrams of calcium. Sodium and potassium are critical electrolytes that must be replaced after workouts. Coconut water appears to be more of an effective post-workout recovery drink than Gatorade and other sports drinks.

Coconut water
A study published in the Journal of Physiology Anthropology and Applied Human Science reported subjects consumed coconut water after working out in a heated room and achieving a state of dehydration. The coconut water rehydrated them just as well as a carbohydrate-electrolyte beverage, but was easier to drink and caused no stomach upset. Because it contains fewer calories than sports beverages, try mixing your post-workout protein(s) with coconut water to improve recovery.

Coconut water is generally recommended during pregnancy as it helps in constipation, heart burn and slow digestion. The lauric acid present in coconut water has anti-fungal, anti-bacterial and anti-viral properties, which boost the body’s immune system.

Tender coconut water is very beneficial to a person with kidney stones due to its minerals, potassium and magnesium content. This water also acts as a diuretic as it increases the flow and production of urine. Most urologists recommend coconut water every alternate day as it can reduce the size of kidney stones and even help eliminate them.

Also coconut water is wonderful for the skin. When coconut water is applied to affected skin areas with acne, spots, wrinkles, stretch marks, cellulite and eczema and left overnight for two to three weeks, it clears up the skin and gives you a youthful-looking smooth skin. It can be applied to hands and nails for its smoothening and repairing properties.