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The Ultimate Smoothie Selector
by: Matt Bean

Depending on what you toss in them, smoothies offer a wide range of immediate heart-saving, muscle-building , brain-juicing, mood-boosting benefits. We provide the building blocks and the blueprints all you need to do is liquefy.

BRAIN BOOSTER

The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.

* 1/2 cup fresh or frozen blueberries
* 1/2 cup fresh or frozen raspberries
* 1 cup pineapple OJ
* 1/2 cup low-fat vanilla yogurt
* 1 cup ice


BERRY BERRY

Using all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar.

* 1/2 cup frozen unsweetened raspberries
* 1/2 cup frozen unsweetened strawberries
* 3/4 cup unsweetened pineapple juice
* 1 cup soy milk or 1% milk


MEMORY AID

This low-calorie smoothieis a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss.

* 1/2 cup orange juice
* 1 pint nonfat vanilla or peach frozen yogurt
* 2 1/2 cup sliced peaches
* 3/4 fresh or frozen blueberries


MUSCLE BUILDER

This mix features the brawn-building power of protein from both peanut butter and whey.

* 2Tbsp peanut butter
* 1 banana
* 1/3 cup whey protein
* 1/2c fat-free chocolate frozen yogurt
* 1 cup fat-free milk


BETA BLAST

This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder.

* 3 small ice cubes
* 2 apricots (sliced and pitted)
* 1/2 papaya (frozen in chunks)
* 1/2 mango (frozen in chunks)
* 1/2 cup carrots
* 1 tablespoon honey


HEART HELPER

The fiber from the fruit teams with the artery-protecting antioxidants and healthy monounsaturated fats of the peanut butter to keep your ticker tickin'.

* 1 banana
* 1/2 cup raspberries
* 1Tbsp peanut butter
* 1/2 cup nonfat chocolate frozen yogurt
* 1 cup fat-free milk


KICKSTARTER SHAKE

This recipe helps produce wake-up chemicals in the brain.

* 1 cup skim milk
* 2 tablespoons frozen orange juice concentrate
* 1 cup strawberries
* 1 kiwifruit


SMOOTH OPERATOR



The yogurt aids digestion, while the mango and juice boost immune response.

* 1/2 cup pitted cherries
* 1/2 cup mango
* 1/2 cup low-fat vanilla yogurt
* 1 cup pineapple OJ
* 1 cup ice


MOOD MAKER

An all-fruit smoothie, packed with carbs to boost your serotonin levels. Add a handful of flaxseeds for an extra dose of mood-boosting omega-3 fatty acids.

* 1/2 cup fresh or frozen blueberries
* 1/2 cup fresh or frozen mango
* 1 cup pineapple OJ
* 1 cup ice


BETTER BREAKFAST

Less than a minute and you're drinking a better breakfast.

* 1 banana
* 1 peach (cut up)
* 1/4 cup orange juice
* 1 cup ice


Why use these ingredients?

Peanut butter: Packed with protein, manganese, and niacin, peanuts can help stave off heart disease and, when eaten in moderation, promote weight loss.

Fat-free milk: All the calcium and protein, none of the fat.

Blueberries: The huge amounts of antioxidants, such as anthocyanins, in blueberries have been shown to slow brain decline and reverse memory loss.

Low-fat vanilla yogurt: A cache of calcium and digestion-aiding probiotics in every scoop.

Raspberries: An antioxidant powerhouse bursting with fiber, manganese, and vitamin C, these berries will keep your heart and brain in top shape.

Fat-free chocolate frozen yogurt: Calcium, phosphorus, and none of the guilt.

Pineapple-orange juice: OJ has vitamin C, and pineapples contain bromelain, a cancer-inhibiting, inflammation-reducing enzyme.

Cherries: In addition to their vitamin C and fiber content, cherries have been linked to reducing arthritis pain.

Bananas: Heavy on potassium, fiber, and vitamin B6, bananas do wonders for your heart and provide good carbs to keep you full and energized.

Whey protein: Its essential amino acids help pack on the muscle making whey the best friend of athletes and gym rats.

Frozen mangoes: To their stock of vitamins A and C, mangoes add a healthy dose of beta-carotene, which helps prevent cancer and promotes healthy skin.





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