Blend In
Oxygen|Spring 2020
THESE 10 SIMPLE SMOOTHIES CAN PUT THE SPRING BACK INTO YOUR STEP AND HELP YOU REACH YOUR GOALS.
ELIZABETH SHAW

Winter is over — time to pack up your slow cooker and take out your blender. These prescriptive smoothies are made from healthy, whole foods, and each serves a specific goal such as fat burning, preworkout power or improved digestion. Just throw the ingredients into a blender cup, pulse for 30 to 60 seconds and you’re good to go. Bottoms up!

C HERE

TO BOOST IMMUNITY

According to research published in the journal Clinical & Experimental Immunology, 70 percent of your immune system is housed in your gut in the form of bacteria — and those bacteria are hungry. Nourish them with plenty of prebiotics such as are found in oats and bananas, and augment your GI community with probiotics found naturally in foods like yogurt, kefir and sauerkraut. The spinach and strawberries add immune-enhancing vitamin C, and the whole smoothie provides 8 grams of fiber — a satisfying way to start your day!

INGREDIENTS

  • ½ small frozen banana
  • ½ cup frozen spinach
  • ½ cup frozen strawberries
  • 2 tbsp old-fashioned oats
  • ¾ cup plain, unsweetened kefir
  • 1⁄3 cup filtered water

Nutrition Facts: calories 350, protein 14 g, carbs 68 g, fat 4 g

AVO BURNER

TO INCITE FAT BURNING

Gone are the days when dietary fat was evil, and in fact, research supports the notion that in order to lose fat, you have to eat fat: In a recent clinical trial, participants who reduced their caloric intake by 500 calories a day — but added in one whole avocado to their diet — were most successful in losing weight. And other studies show that cinnamon helps boost metabolism by aiding in thermogenesis.

INGREDIENTS

  • 1 medium avocado, peeled and pitted
  • 1 frozen small banana
  • 1 date, pitted
  • ½ tsp ground cinnamon
  • 1 cup unsweetened almond milk
  • 1⁄3 cup filtered water

Nutrition Facts: calories 320, protein 7 g, carbs 38 g, fat 19 g

SERENITY NOW

TO IMPROVE MOOD AND ENHANCE SLEEP

Magnesium may help alleviate anxiety, according to research published in Nutrition Journal. It is also reputed to improve regularity and treat pain and is found in abundance in foods like spinach, soy and almonds. Magnesium may also enhance sleep quality, helping promote the release of muscle-building and reparative compounds such as growth hormone.

INGREDIENTS

Continue reading your story on the app

Continue reading your story in the magazine

MORE STORIES FROM OXYGENView All

Work Hard. Be Nice To People.

This is the mantra of trainer and social media mogul Claire P. Thomas. And as we found out, it suits her to a tee.

10 mins read
Oxygen
Fall 2021

The Power Of Suggestion

Though the media makes it out to be voodoo, hypnosis may be your secret sauce for success.

3 mins read
Oxygen
Fall 2021

Test Your Fitness Levels

Exactly how fit are you? How do you measure up? Find out with these next-level self-trials from Autumn Calabrese, Beachbody trainer and author of Lose Weight Like Crazy Even If You Have a Crazy Life (Galvanized Media, 2020).

4 mins read
Oxygen
Fall 2021

Ankle weights

Does this ‘80s staple still have a place in modern workouts? Our experts weigh in.

3 mins read
Oxygen
Fall 2021

THE POWER CLEAN (Discover this dirty little secret for better functional fitness.)

OLYMPIC LIFTS ARE A VALUABLE TOOL FOR IMPROVING STRENGTH and athletic performance — and as a side bonus, they also help develop crazy-good muscle shape, size, and definition. In fact, one could argue that the power-clean portion of the clean-and-jerk is the best exercise ever devised. “The clean is a functional movement used [routinely] in everyday activities,” says Aaron Viscounte, CSCS, head coach and manager at Summer’s Fitness Inc. in North Canton, Ohio. “We use aspects of the clean to pick up a box and put it on a shelf, move furniture or even go grocery shopping.” During a power clean, the barbell travels from the floor to the “racked” position at shoulder level and back down again. We tapped some elite trainers for their step-by-step expert advice on making the most of every rep.

6 mins read
Oxygen
Fall 2021

The science of happıness

WHY DOES A GOOD WORKOUT MAKE YOU FEEL SO MUCH HAPPIER? TURNS OUT, IT HAS AS MUCH TO DO WITH YOUR HEAD AS WITH YOUR BODY.

7 mins read
Oxygen
Fall 2021

THE [ABCs] OF GREAT GLUTES

Improve athletic performance and perfect your posterior aesthetic with these 18 awesome exercises.

9 mins read
Oxygen
Fall 2021

Three's the charm

After the birth of her third daughter, Lindsay Raynne vowed to get healthy.

2 mins read
Oxygen
Fall 2021

Keep your head in the game

Adding a few targeted ingredients to your otherwise healthy lifestyle is a yes-brainer when it comes to maintaining your mind.

3 mins read
Oxygen
Fall 2021

Recovery Discovery

The fitness space is flooded with products, potions and protocols promising to optimize your recovery from training. See what science has to say about some of the most popular applications.

9 mins read
Oxygen
Summer 2021