Food

30 Amazingly Delicious Protein Shake Recipes For a Stronger and Leaner Life

30. Strawberry cheesecake shake If you love strawberry cheesecake but can’t afford to eat it as it will pile on the pounds, try this smoothie. It… Simi - September 17, 2018

Protein foods are something all of us should include in our daily diet. We may get our protein from conventional sources such as eggs, dairy products, and red meat. But there are some alternatives that you can try. If you’re tired of eating the usual fare to get your daily protein quota, you could try a protein shake. They’re a great way to replace existing protein intake or the ideal way to replenish your protein levels after a strenuous workout.

Proteins contain rich concentrations of amino acids. Amino acids are an integral part of all the cells and tissue in your body. They also contain vital enzymes and antibodies that feed the immune system allowing it to fight off threats posed by germs, bacteria, and viruses. That’s why it’s important to make sure you include enough proteins in your diet.

Your recommended protein intake differs from person to person because it is calculated according to your weight. The Dietary Reference intake indicates that your body needs 0.8g of protein per kilogram of body weight. That’s 0.56g of protein per pound of body weight. Consuming more than this means that the excess is stored as fat which can lead to weight gain. The extra amino acids in your body from consuming too much protein are expelled from the body as waste.

There are plenty of protein shake recipes for you to choose from. Most require some protein powder which you can purchase at your local health store. Try some of these, then mix and match them to suit your own tastes.

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1. A berry-concentrate chocolate protein smoothie

This smoothie is both healthy and able to satisfy a sweet tooth. If you’ve been indulging in too many sweet desserts, you’ll want to cut back to lose weight. This smoothie is the perfect way to start because it’s delicious but rich in the protein you need as well. Keep this smoothie in mind for those times where you feel you’ve earned a cheat treat. It’s sweet and divinely tasty, but not full of unhealthy ingredients.

What you’ll need:

1 cup unsweetened vanilla almond milk

½ a cup of organic strawberries (frozen)

½ a cup of organic raspberries (frozen)

A scoop of SFH chocolate protein powder (substitute with a scoop of vanilla protein powder and ½ a tablespoon of top-quality cocoa powder)

1 teaspoon of chia seeds

What to do:

Use a high-speed blender to combine all the ingredients until smooth.

You can add some freshly sliced fruit, whipped coconut cream, or chocolate drizzle.

For the purposes of environmental friendliness, serve the smoothie in a glass with a paper straw.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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2. Yummy banana split smoothie

This smoothie is healthy and tasty. Unlike a traditional banana split, it does not include the ice-cream. While ice-cream is delicious, it is not your friend if you’re trying to lose weight. It contains a lot of sugar. The banana split smoothie is quick and easy to make, which is perfect for when our on-the-go lifestyle means we’re always in a rush. It’s the perfect way to start your day. Put it in a reusable plastic container and use a paper straw. Then you can enjoy it on your commute to work!

What you’ll need:

2 scoops of chocolate protein powder

½ a cup of pineapple chunks (cut them fresh and freeze them for a few hours for the best results)

1 cup of sliced strawberries

1 banana

6 ice cubes (if your blender struggles to process frozen fruit)

What to do:

Peel and slice your banana.

Put all the ingredients in your blender and get blending!

Keep some of the strawberries aside and slice them to put on the top. You can even do that with some of your banana.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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3. Chocolate and kale shake

Sounds like an odd combination, doesn’t it? Yet these two principal ingredients of this shake complement each other and make a delicious drink. Kale is an important part of a healthy diet. It’s jam-packed with vitamins and minerals that are essential for your body’s well-being. Kale is one of the latest trends in the pursuit of a balanced diet. But it’s not a fad, its benefits are real and very healthy. It’s not the tastiest of foods which is why the addition of chocolate makes it more palatable.

What you’ll need:

2 cups of freshly chopped kale

¾ of a cup of skim or almond milk

A scoop of chocolate protein powder

1 spoon of peanut butter (look for one that contains minimal ingredients and additives or substitute it with almond butter)

½ a banana

1 handful of ice

What to do:

Blend the kale and milk together first in your blender.

Add the remaining ingredients and blend until a smooth consistency is reached.

You can slice the remaining half of the banana and use it as a tasty, attractive topping.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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4. Almond cocoa protein-packed smoothie

This protein smoothie is a bit different to some of the others you might read about. The reason for that is that it contains no protein powder. It’s still a delicious way to start your day. It’s likely to be a hit with your children as it’s sweet and tasty. And that’s without the addition of unhealthy sugars that are bad for them. It’s so good, in fact, that it tastes a bit like a dessert!

What you’ll need:

¼ cup of milk plus another 2 tablespoons of milk (choose 2% cow’s milk or substitute it with soymilk or almond milk)

½ a tablespoon of unsweetened cocoa powder

¾ of a cup of Greek yogurt

1 banana (sliced, then frozen)

2 teaspoons of ground flaxseed (not necessary, but definitely recommended)

¾ of a cup of ice cubes

What to do:

Place all the ingredients in your blender and let it do the rest of the work!

Serve with a sprinkling of unsweetened cocoa powder as a finishing touch. Or you can slice up some banana and dress the top of your smoothie with it.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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5. Coffee-kick protein shake

If you love coffee and can’t start the day without your caffeine fix, this is the shake for you to make first thing in the morning. Alternatively, have one in the afternoon when you need a boost to get you through the afternoon. It’s perfect for hot summer days when the last thing you feel like feeding your body is a hot beverage.

What you’ll need

½ a ripe banana

1 scoop of vanilla protein powder (one with no added sugar)

½ cup of vanilla almond milk (unsweetened)

½ a cup of brewed black coffee (cold or room temperature)

1½ cups of ice cubes

Optional extras:

Cacao nibs to sprinkle on the top of your shake

1-3 drops of stevia extract

What to do:

Put all the ingredients in your blender aside from the ice cubes.

Blend thoroughly until you reach a smooth consistency.

Add the ice cubes at intervals, blending each time you’ve added more ice. The mixture will look creamy.

Add the stevia extract at this point if you want your shake to be sweeter.

Pour into a glass and sprinkle the cacao nibs on top.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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6. Green kale shake

Don’t be fooled by the name. This shake has loads of other ingredients to make it tasty and delicious. The kale will dominate it though, so it’s going to be green in color. Kale is full of vitamins and minerals which are good for the body’s functioning. This shake is ideal after a strenuous workout when you need to replenish protein, vitamins, and minerals. Your body will need that extra compensation to recover after a workout. And it’s the perfect St. Patrick’s Day drink if green beer is not your thing!

What you’ll need:

2½ cups of fresh kale

½ a cup of fresh mango (sliced and frozen)

1 cup of fresh pineapple

1 banana (frozen)

A scoop of vanilla protein powder

What to do:

Place all the ingredients in your blender and blend them until it’s smooth. The kale may take a little extra time to blend completely. Pour it into a glass and add a straw.

Add some extra slices of banana, pineapple or mango as an attractive topping.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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7. Papaya and strawberry smoothie

Papaya is very good for you. It’s full of fiber which is essential for a healthy digestive system. Not only that, it contains antioxidants that are important to keep your body’s immune system functioning optimally. The wealth of vitamins and minerals it contains also make it a great addition to your diet. Don’t only include papaya into this delightful smoothie. It’s great in fruit salads as well. The coconut kefir that you include in this smoothie is packed full of antioxidants which fight off free radicals in the body. As this smoothie is dairy-free, it will be perfect for someone with a lactose allergy or intolerance. It is also gluten-free.

What you’ll need:

½ a cup of strawberries

1 cup of sliced papaya

1 cup coconut kefir

A scoop of vanilla bone broth protein powder

½ a cup of iced water

What to do:

Blend all the ingredients together on high until the consistency is smooth.

Pour into a glass and add some extra sliced strawberries to create a pleasing effect.

Serving size:

2 glasses

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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8. Cookie dough shake

Yes, you read it correctly. You can make a delicious protein shake that tastes like your favorite cookie. Instead of heading straight for the cookie dough and eating it, try this smoothie instead. There’s no cookie dough in the smoothie, so you won’t be left feeling guilt-ridden after enjoying it! So, don’t feel bad, this is the perfect way to indulge in your cookie dough cravings!

What you’ll need:

1 cup of milk (choose according to your preference)

⅛ teaspoon of salt

⅛ teaspoon of baking soda (for flavor)

Slightly more than a ¼ cup of vanilla protein powder (with a little bit of added sugar if you like it sweet)

Sweetener (1 tablespoon of sugar or 10 stevia drops)

Chocolate chips or raw oats for topping

Optional:

6 drops of maple extract (adds flavor)

What to do:

Put all the ingredients except the toppings into the blender and let your blender do the rest. Once blended, your consistency may be thick or quite runny. It depends on the protein powder you use. To make it thicker, partially freeze the milk before you use it. It adds a thickness to the shake that is reminiscent of ice-cream. Yummy!

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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9. Rich vanilla almond smoothie

This recipe contains a triple-whammy of vanilla. It makes the smoothie taste just as good as a vanilla milkshake. One of the key ingredients is vanilla yogurt. If you’re really on a health kick, don’t buy vanilla-flavored yogurt from the store. The brands on sale are often fully loaded with artificial sugar, flavors, and colorants. Make your own vanilla yogurt by buying plain yogurt and adding a few drops of vanilla essence to it.

What you’ll need:

A scoop of vanilla protein powder

½ a banana (it’s preferable to freeze it)

¼ cup fat-free vanilla yogurt

1 tablespoon of almond butter (or any other nut butter you prefer)

¾ cup vanilla almond milk (unsweetened)

About 3 or 4 ice cubes

What to do:

Combine all the ingredients in your blender. Blend on high until you have a smooth beverage.

Serve it in a glass with some almond slivers or cinnamon as a topping. You could also use the other half of your banana to cut and add as a topping.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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10. Quinoa smoothie

On its own, quinoa is a nutrient-rich substance that contains a whole lot of protein. In fact, it contains so much protein, that making a shake with it doesn’t require any protein powder at all! Combine it with a variety of fruits to make a deliciously decadent smoothie that packs a protein punch.

What you’ll need:

1 cup of milk (dairy or non-dairy depending on your preference)

½ a cup of plain yogurt (again, choose between dairy and non-dairy)

1 banana (freezing it is optional)

8oz. of mixed frozen berries

½ a cup of cooked quinoa

½ a teaspoon of honey (to sweeten the smoothie)

What to do:

Blend all the ingredients together with your blender set on high. Give it a taste when you’re done. If it’s not sweet enough, add a little extra honey and blend again. Save some of your frozen berries to use as a topping or use fresh berries to create a pleasing effect.

Serving size:

1 glass (but it can be shared between 2 as it’s quite rich).

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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11. The green warrior

It might sound a bit intimidating and combative, to say the least, but the green warrior is perfect after a strenuous workout. It’s definitely worth a try when you’ve finished a session at the gym. It’s not a well-known recipe, but you should try it if you’re tired of the same old smoothies and need a change. It’s all-natural and fully vegan as well.

What you’ll need:

½ a cup of fresh grapefruit juice (replace with orange juice if you prefer it)

1 cup of kale (dinosaur/lacinato) or baby spinach, stems removed

1 large apple with core removed, roughly chopped

1 cup of chopped cucumber

1 stalk of celery (medium or large)

3 tablespoons of hemp hearts (more or less according to your preferred taste)

¹/₃ cup of mango, frozen

2 tablespoons of fresh mint leaves

About 4 ice cubes

Optional:

1½ teaspoons of virgin coconut oil

What to do:

Juice your grapefruit and place it in the blender.

Add the remaining ingredients to the blender and blend until it’s smooth.

Serving size:

1 large glass (but it can be divided into 2 smaller servings).

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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12. Piña Covado with kale

This is a tropical smoothie that will help you cast your mind back to lounging on an idyllic beach, even in the middle of winter! It’s full of healthy fruits to boost your vitamin and mineral intake. The addition of avocado gives the smoothie a very creamy finish. The fact that it contains kale as well gives it an advantage, as this is a healthy vegetable that contains a myriad of vitamins and minerals.

What you’ll need:

²/₃ vanilla almond milk (unsweetened)

2 handfuls of kale (works out to the leaves of 7-8 stalks of kale)

¹/₃ cup of pineapple chunks

½ an avocado (ripe)

A scoop of protein powder (vanilla is preferable)

A cup of ice cubes

What to do:

Place all the ingredients in the blender and allow them to blend until thoroughly combined with a smooth consistency.

Serving size:

1 large glass (but it can be divided into 2 smaller servings). If you don’t drink it all in one serving, you can keep it in an airtight container in your fridge for 2 days).

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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13. Green mint chocolate protein shake

Believe it or not, the main ingredient in this smoothie is spinach! But you won’t even be aware of that once you add the other ingredients. They make this smoothie taste like dessert. Parents, if you’re struggling to get your little ones to eat their leafy greens, here’s the answer! It’s also a great smoothie to have after a workout in the gym to replenish your protein levels.

What you’ll need:

A scoop of chocolate protein powder

1 tablespoon of ground flaxseed

1 banana (peel it, then slice it, and freeze the slices)

½ a cup of fresh spinach leaves

¼ teaspoon of peppermint extract

¼ cup of almond milk (unsweetened)

About 3 or 4 ice cubes

1 tablespoon of dark chocolate chips (pure)

What to do:

Place all the ingredients except the chocolate chips in your blender. It’s a thick mixture, so it might take some time to get it all blended into a smooth consistency. If it remains too thick for your taste, add some extra almond milk to it.

Add the pure dark chocolate chips as a garnish and serve.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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14. Protein smoothie with berries

This is a firm favorite for smoothie fans. It’s an easy go-to when you’re in a hurry. But that doesn’t make it any less delicious. The healing properties of berries together with their rich concentrations of vitamins, minerals, and antioxidants make them a vital addition to your daily diet. So, why not go back to basics and incorporate them into a great smoothie? This particular smoothie is suitable for those following the paleo diet and is gluten-free as well.

What you’ll need:

¹/₃ can of coconut milk

A scoop of paleo protein powder (or substitute with 2 raw eggs if you prefer, provided the eggs are free-range or organic)

½ a cup of frozen berries (with no added sugar)

½ a teaspoon of cinnamon (for flavor)

Stevia to taste (works as a sweetener)

What to do:

Place all the ingredients in your blender and blend them into a delicious smoothie. Have a final taste before serving it. If it’s not sweet enough, add a few extra stevia drops.

Add some extra berries as a topping before serving your smoothie.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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15. Dairy-free cookie protein shake

The name alone makes this smoothie sound like a little slice (or glass) of heaven, especially for those with an insatiable sweet tooth. The use of coconut milk means that there’s no dairy in this smoothie which makes it ideal for people with a lactose allergy or intolerance. This shake tastes exactly what it sounds like: a delectable dessert. It contains a good deal of coconut which is great for reducing your risk of heart disease.

What you’ll need:

1-1½ cups of ice

¼ cup of full-fat coconut milk

½ cup of almond milk

2 scoops of dairy-free protein powder

1 tablespoon unsweetened coconut flakes

1 tablespoon paleo caramel sauce

1 teaspoon of toasted coconut flakes

1 tablespoon of dairy-free chocolate chips

What to do:

Blend the ice, coconut milk, almond milk, protein powder, coconut flakes, and paleo caramel sauce until smooth.

Serve in a glass garnished with toasted coconut flakes. Drizzle some extra paleo caramel sauce over the top. Melt the dairy-free chocolate chips and drizzle them over the top to finish off this delectable concoction.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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16. Almond protein shake

The delicious flavor of almonds is coupled together with some chocolate protein powder to create a shake that will have you coming back for more. Almonds are good for you because they contain healthy fats which can help to reduce blood pressure and cholesterol levels. They are also rich in fiber which is critical for a healthy digestive system. They are also rich in magnesium and Vitamin E. This shake is a perfect replenishment smoothie to replace the protein lost during a heavy workout. And it’s so delicious because it somehow manages to taste like dessert as well!

What you’ll need:

A scoop of chocolate protein powder

2 tablespoons of sliced almonds

2 tablespoons of shredded coconut

½ a cup of unsweetened almond milk (vanilla)

About 5 ice cubes

What to do:

Blend all the ingredients together in your blender until you have a smooth consistency. Keep a little of the sliced almonds and shredded coconut aside. Then you can use them as delicious toppings to give your smoothie that special finish.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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17. Oatmeal cookie shake

This delicious creamy shake is a healthy alternative to baking a batch of oatmeal cookies. You get the same taste but far more protein and less sugar. The taste of cookies will linger over your taste buds but won’t find its way down to your hips!

What you’ll need:

½ a cup of fat-free cottage cheese

A scoop of protein powder

Stevia (or a sweetener of your preference)

A handful of ice cubes (how many you use depends on how thick or runny you like your smoothie)

½ a cup of water (use 1 cup if you prefer your smoothie less thick)

2 tablespoons of good old-fashioned oats

1 tablespoon of cocoa powder (or substitute in 1 tablespoon of chocolate chips)

⅛ of a teaspoon of cinnamon

½ a teaspoon of vanilla extract (or almond extract)

What to do:

Place all the ingredients in the blender and let it get to work. Start off with a little ice and water. If your smoothie is too thick, add some more.

You can use some chocolate chips and cinnamon to garnish your smoothie.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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18. Protein shake with pumpkin

No, you don’t need that pumpkin-spice latte to start off your day. Rather consider using this recipe for a delicious pumpkin protein shake. It contains both pumpkin puree and pumpkin spice. Be aware of the difference between pumpkin puree and pumpkin pie filling. You need the former, not the latter. So, if pumpkin is your favorite vegetable, this is the shake for you. Pumpkin is rich in beta-carotene which the body converts to Vitamin A. Vitamin A makes sure your hair, skin, and eyes are healthy. It is also an important contributor to your body’s immune system.

What you’ll need:

1 cup of unsweetened almond milk

½ a cup of pumpkin puree

1 teaspoon of honey (or a sweetener of your choice)

A scoop of vanilla protein powder

½ a teaspoon of pumpkin pie spice

1 banana

5-6 ice cubes

What to do:

Blend all the ingredients together well. Have a taste before you serve it. Add more honey or sweetener to your taste. Serve the smoothie with a little extra pumpkin pie spice sprinkled over the top.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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19. Protein shake with oatmeal and raisin

If the smell and taste of oatmeal cookies with raisins bring back happy childhood memories, you absolutely have to try this smoothie. Instead of taking the time to bake a batch (and feel guilty about all the sugar), you can make this delicious smoothie in minutes. Its flavor is delicious, and it also contains a healthy amount of protein. Old-fashioned oats are rich in fiber. If you struggle with digestive issues, this is the perfect smoothie for you.

What you’ll need:

A scoop of protein powder (choose a flavor such as vanilla, plain, or cinnamon)

1 cup of almond milk (unsweetened)

2 tablespoons of good old-fashioned oats (instant oats aren’t allowed!)

2 tablespoons of raisins (or substitute with 2 pitted dates)

¼ teaspoon of vanilla extract

¼ teaspoon of cinnamon

A cup of ice

What to do:

Place all the ingredients in your blender and put it to work! Blend the ingredients until you reach a smooth consistency.

Add a few extra raisins and a sprinkle of cinnamon to the top once you’ve served the smoothie in a glass as a final flourish.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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20. Peach pie shake

Who doesn’t love peach pie? The delicious scents and flavors of this popular dish appeal to just about every palate. But peach pie is full of calories. It contains loads of fat in the crust and let’s not even go into how much sugar it contains. But if you love peach pie, which most of us do, here is a smoothie you can try.

What you’ll need:

½ a cup of low-fat cottage cheese

2 tablespoons of protein powder (vanilla flavor)

¾ of a cup of peaches (fresh or frozen)

½ a teaspoon of cinnamon

¼ of a teaspoon of ground nutmeg

½ a teaspoon of vanilla extract

2 teaspoons of sugar (or another sweetener, such as honey)

1 cup of milk

Between 5 and 10 cubes of ice (depending on your preferred consistency)

What to do:

Place all the ingredients with 5 cubes of ice into your blender. Blend them thoroughly. Add extra ice cubes and blend them in if it’s too thick.

Serve the smoothie with an additional peach slice on top as a garnish.

Serving size:

1 large glass or 2 small glasses

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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21. Apple pie protein shake

Americans love their apple pie. And they’re not the only ones. Apple pie is a firm favorite in many countries across the world. But it’s full of fats and sugars, which doesn’t make it the healthiest choice. But if you love apple pie and can’t do without its soothing taste, try this protein-rich apple pie smoothie. It will give you the taste you desire, but it’s a whole lot healthier.

What you’ll need:

1 sweet apple (remove core and chop the apple finely)

¹/₃ cup of Greek yogurt (plain, non-fat variety)

½ a cup of almond milk (unsweetened)

A scoop of vanilla protein powder

1 teaspoon of stevia (or any low or zero calorie sweetener)

½ a teaspoon of cinnamon

A cup of ice cubes

What to do:

Place all the ingredients in the blender and let your blender do the rest. All the ingredients should be blended smoothly. Start with only a few of the ice cubes. If you feel the consistency is too thick, add the extra ice cubes.

Serve with a sprinkling of cinnamon to add to that home-made apple pie flavor.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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22. Strawberry and banana protein-rich smoothie

Strawberries and bananas make a delicious combination. But if you prefer, you can substitute the strawberries with any other berry you like. Alternatively, you can add a mix of different berries, depending on what you like. This creamy smoothie contains healthy Greek yogurt which provides the body with a huge boost of probiotics. These are essential for a healthy gut. And a healthy gut means a healthy digestive system in general.

What you’ll need:

2 cups of fresh or frozen strawberries (or berries of your choice)

1½ cups of fat-free Greek yogurt

½ a ripe banana

½ a cup of almond milk

2 teaspoons of honey

A cup of crushed ice (or 1½ cups of ice cubes)

What to do:

Blend all the ingredients except the ice in your blender.

Put the ice cubes into the mixture and blend for roughly a minute. Add them at intervals so that you can make your smoothie in a consistency that you like (either thick or a bit runnier).

Have a taste before you serve it. If you feel it’s not sweet enough, add a tiny bit of stevia (or any other sweetener of your choice)

Serving size:

2 glasses

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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23. Chia nut blackberry smoothie

The combination of chia seeds, blackberries, and hazelnuts creates a delicious smoothie which will become a firm family favorite. If you prefer, you can add almonds instead of hazelnuts. Nuts are rich in omega-3 fatty acids which are vital to your body’s health. Chia seeds provide your body with the fiber it needs for a healthy digestive system. Blackberries are full of antioxidants which boost the body’s immune system.

What you’ll need:

¾ of a cup of blackberries (frozen or fresh)

1 tablespoon of chia seeds

½ a teaspoon of cinnamon

⅛ of a cup of hazelnuts (or almonds if you prefer)

A serving of vanilla protein powder

¾ of a cup of water

4-5 ice cubes (not necessary if you are using frozen berries)

Optional:

½ a teaspoon of vanilla powder or extract (a good idea if your protein powder is not vanilla-flavored)

What to do:

Put all the ingredients in the blender and blend until it’s smooth. Sprinkle some chopped hazelnuts (or almonds) on top of your beverage as a delicious garnish.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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24. Green smoothie with orange, cranberry, and walnuts

This smoothie is a veritable fruit salad and has an exotic taste you’ll love. Citrus fruits such as oranges are a rich source of Vitamin C which is important for the optimal functioning of the immune system. Cranberries contain many phytonutrients. These offer the body antioxidants and function as an anti-inflammatory. Cranberries also contain high doses of Vitamin C. Walnuts are a great source of omega-3 fatty acids. These are the ‘good’ fats your body needs. The spinach has antioxidants and is full of Vitamin K.

What you’ll need:

¼ cup of cranberries

½ a cup of orange (peel and remove the seeds)

⅛ of a cup of walnuts (finely chopped)

1 teaspoon of orange zest

¼ teaspoon of cinnamon

1 cup of spinach (pack the cup measure full)

A serving of vanilla protein powder

½ a cup of water

4-5 ice cubes

Optional:

½ a teaspoon of vanilla powder or extract (a good idea if your protein powder is not vanilla-flavored)

1 tablespoon of chia seeds (for extra fiber)

What to do:

Blend all the ingredients together until they reach a smooth consistency.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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25. Café mocha protein shake

A hot café mocha on a cold morning is a great way to kickstart your day. But on hot summer days, you may prefer to have your café mocha cold. Instead of buying frozen café mocha from your coffee store, consider this smoothie with its added protein. It also includes all the health benefits of almonds which are rich in omega-3 fatty acids.

What you’ll need:

½ a cup of almond milk

½ a cup of brewed coffee (cold)

2 scoops of chocolate protein powder

1 teaspoon of unsweetened cocoa powder

A little stevia (to add as a sweetener to your taste)

A handful of ice cubes

What to do:

Place all the ingredients in the blender and blend thoroughly. Consider adding only a half of the handful of ice cubes to start. If the mixture is very thick after blending, add the remaining ice cubes and blend again.

Taste before serving. If it’s not sweet enough, add some more stevia or another sweetener such as honey. Don’t start off with too much sweetener. It’s better to start with less and add more as you go.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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26. Mint protein shake

If you love the flavor of chocolate mint ice-cream, this is a smoothie you’re going to enjoy. Choc-mint ice-cream is so delicious. But as it passes over the lips, it settles on the hips! This smoothie offers a far healthier option, as it includes extra protein and far less sugar. It’s also perfect for people with a lactose allergy or intolerance. They’re never able to enjoy the ice-cream delight of choc-mint. But with this recipe, there’s a way they can enjoy the delicious flavor without risking a nasty reaction.

What you’ll need:

½ a banana (frozen)

1 cup of almond milk (or substitute it with water)

2 scoops of chocolate protein powder

1 tablespoon unsweetened cocoa powder

¼ of a teaspoon of peppermint extract

Optional:

4-5 fresh mint leaves

What to do:

Blend all the ingredients together until they’re smooth. Use slightly less almond milk (or water) when you start if you prefer your smoothie a little thicker in consistency.

Serve your smoothie with the mint leaves as a garnish to give it that extra minty flavor.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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27. Peanut butter and jelly smoothie

The PB&J sandwich was a staple meal in everyone’s childhood. It’s the perfect sandwich. Not only do you get all the benefits of peanut butter which is rich in healthy fats and proteins. There’s also the jelly which is fruit-flavored and delicious. But as we grow older, the PB&J sandwich becomes less attractive if we’re trying to keep our weight down. The bread is laced with carbohydrates that we don’t want to include in our diet. And the sugar used to preserve the jelly can lead to weight gain too. But if you hanker after that familiar taste to remind you of happy childhood days, try this smoothie.

What you’ll need:

½ a frozen banana

1 cup of almond milk (or water if you prefer)

2 tablespoons of creamy peanut butter

½ a cup of frozen strawberries

2 scoops of vanilla protein powder

A handful of ice cubes

What to do:

Combine the ingredients by blending them until smooth.

Garnish your smoothie with a sprinkling of cocoa powder. Or consider some freshly sliced strawberries. You could also use some finely chopped peanuts.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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28. Carrot cake shake

Ah, carrot cake. It’s so delectable, and it’s easy to convince yourself it’s good for you. After all, it’s full of carrot, isn’t it? And we all know that carrots are good for you. So, where’s the harm? Well, it’s in all the sugar and flour that goes into carrot cake. It’s worse if you’re gluten intolerant since you have to avoid floury products at all costs. If you want to enjoy the taste of carrot cake without the unhealthier ingredients, this is a smoothie you should try.

What you’ll need:

1½ cups of almond milk (or water if you prefer)

2 scoops of vanilla protein powder

¼ of a cup of carrot (well-shredded)

¼ of a cup of finely chopped walnuts

¼ of a cup of plain Greek yogurt

¼ of a teaspoon of ground cinnamon

Optional:

A pinch each of ground nutmeg and ground ginger to taste.

What to do:

Blend all the ingredients until they make a smooth, creamy consistency.

Add a sprinkling of ground nutmeg and ground ginger to the top of your smoothie before you serve it.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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29. Vanilla chai shake

Chai tea is fragrant and spicy. It is known to be good for the health of your heart. It also can lower your blood sugar levels which is good if you’re struggling with hyperglycemia. Another benefit of chai tea is that it helps people with hypertension get their blood pressure down. It’s good for your digestive system and can help you with weight loss. Not everyone is a fan of the taste, though. But it’s so good for you. How best to deal with this conundrum? Include it in a delicious smoothie, of course.

What you’ll need:

1 cup of almond milk (substitute with water if preferred)

2 scoops of vanilla protein powder

¼ of a cup of brewed chai tea (chilled)

¼ of a teaspoon of vanilla extract

A pinch each of cloves, ground cinnamon, and cardamom

A handful of ice cubes

A sprinkle of chia seeds

What to do:

Place all the ingredients in your blender and set it to work for a few minutes.

If you used water instead of almond milk, you can include a few finely chopped almonds as a garnish for your drink.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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30. Strawberry cheesecake shake

If you love strawberry cheesecake but can’t afford to eat it as it will pile on the pounds, try this smoothie. It has some alternative, far healthier ingredients. They’ll give you the delicious strawberry cheesecake flavor without too many calories. It’s the addition of the reduced-fat sour cream that gives this smoothie its creaminess and slightly tart flavor. Sour cream is rich in protein, calcium, phosphorus, and Vitamin B12. Strawberries contain a lot of Vitamin K which helps with blood clotting.

What you’ll need:

½ a cup of water

1 cup of strawberries

4 tablespoons of reduced-fat sour cream

1 scoop of protein powder (vanilla)

A small amount of powdered stevia to taste (as a sweetener)

What to do:

Put all the ingredients in the blender and blend until the mixture reaches a smooth consistency.

Start off with a very small amount of powdered stevia. Taste the mixture after blending. If you feel it’s not sweet enough, you can add a little more powdered stevia.

Add some sliced strawberries as a garnish before you serve this shake.

Serving size:

1 glass

Multiply the ingredients if you want to make more than one. But take your blender size into account. You might have to make each one separately.

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Health

30 Natural Diuretics that are Safe and Effective

The secret to healthy living is not really a secret at all. There may be an entire industry that has developed around this supposed myth, but… Simi - September 16, 2018

The secret to healthy living is not really a secret at all. There may be an entire industry that has developed around this supposed myth, but if you were to stop for a second and think about it logically, you would see that it is very easy to be healthy. All you need do is eat food that is fresh and unprocessed, to get in some regular exercise and lastly to drink adequate amounts of water.

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The reason why the word adequate is used here is that the right amount differs with each person. The general guideline may be 8 glasses a day, and if you are at a loss of where to start then this is perfectly acceptable, but the amount of water that you require is dependent on a variety of factors. One of them is the environment that you live in. If you are living in a hot and humid climate then the chances are, you will need to drink more than 8 glasses a day.

The reason why water is so important is that it not only keeps you hydrated, it cleans your body. If it weren’t for water, then your body would not be as efficient at removing waste. But, there such a thing as too much water. Over-hydrating can result in headaches and a couple of other things that prove that too much of a good thing can be a bad thing.

If a person does have too much water in their system then they would need to find a way to increase their water excretion. Substances that do this are called diuretics. These are 30 diuretics that are natural and can rid you of that excess water.

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1. Black tea

Coffee lovers out there can attest to the fact that there is nothing quite like that first cup of coffee in the morning. Even if you are the type of person who is not genetically affected by caffeine, that morning cup of joe sure does put a spring in your step. Then there are the people who pick tea as their beverage of choice. These people may seem odd to their coffee drinking counterparts, but they may be onto something. This reason being, that tea can be a natural diuretic.

This is, if it is black tea. If a person skips the sugar and does not add any cream or milk to their tea, then they could be well on their way to getting rid of that extra water in their body. Some sugar would be alright but too much sugar can lead to a whole host of other health problems, so it is advisable to avoid it as much as possible. If you are carrying around a little too much water, then it may be time to switch up some of those cups of coffee for tea. A single cup will not make that much difference, but if you consistently increase your intake, then you should notice a difference soon enough.

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2. Dandelion

For people who are unfamiliar with the possible healing benefits of homeopathy and otherwise natural ingredients, it may seem rather odd to start consuming flowers in an attempt to cure a health problem. But, just for a second, consider this. The fact of the matter is that plants are filled with a whole host of ingredients that could be incredibly beneficial to one’s health if they know how to use them. On this topic, dandelions could be very helpful indeed.

Before you summon up images of people standing in a field blowing flowers around, think of dandelions instead as a herb. A herb that is also a natural diuretic. These do not have to be eaten whole, that sounds rather appetizing. Instead, you could consume them alongside some hot water. All one need to do is to throw a couple of dried dandelions into hot water and then wait. The resulting liquid will resemble a sort of tea which should be consumed a couple of times a day. If this is done consistently enough, then the healing benefits will start kicking in, and your body will start to expel its excess water naturally.

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3. Hawthorn berry

This natural ingredient is a tiny bit more obscure than the others that appear on the list. At first glance, most won’t even know what it is let alone how it could help them deal with their water retention problems. For starters, let’s discuss what exactly hawthorn berries are. Firstly, they are a plant, while that may seem obvious it is better to be safe than sorry. Secondly, it is quite a close relative to the rose. This does not mean that it looks like a rose, which it does not. It simply means that there are some biological similarities.

It does not have to be consumed whole, and like most of the other items that appear here, it can be bought in tea form already. In this case, no work has to be done. Boil some water, toss the teabag in and enjoy. The reason why this plant is so good for water retention is that it has a direct impact on one’s kidneys which in turn is responsible for the amount of urine that a person excretes. Some of this tea every day will coerce the kidneys into producing more urine, therefore ridding one of any lingering water they may have.

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4. Juniper berry

This is another such ingredient which may not be very well known. If you are familiar with it, then you probably only know it as an ingredient that can be used in cooking. Furthermore, people are generally only able to recognize it in its original form. Without having to google juniper berries, they are small reddish looking berries that are relatively translucent. If, on the other hand, you are not looking to cook but are rather looking for a diuretic, then you may be directed to a small vial containing juniper berry extract in the form of an oil.

While juniper berry oil may work incredibly well as a diuretic, this should only be done in small doses. It is not necessarily poisonous, and people should not be afraid to use it, but it should certainly not be used excessively. It works as a diuretic by increasing the amount of fluid that passes through the kidneys thus increasing the overall amount of urine that is produced. If you are unsure as to how much extract can be consumed, then a good guideline is 20-100 mg of the extract.

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5. Green tea

Every other day there is a new article expounding on the magnificent effects of green tea. Are all these people, along with the hundreds of generations of Asian people who stand by the leaves all wrong or is there something to it. The fact is, and yes this is a fact that has been verified by scientific studies countless times, that green tea is not just a beverage. It is more a medicine than a drink. It is able to cure or at the very least, help treat a whole host of ailments. One of them being, water retention.

The way to go about this is very simple. All you need do is head to the store and buy a box of green tea. Granted, not all products are created equal, and there are some that are better than others. But as long as you buy some tea that has actual green tea in it, then you are set to go. If you manage to find a product that has low levels of caffeine in it, then you can safely drink this amazing drink throughout the entire day. You could even sip on it right before bedtime.

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6. Parsely

Before after dinner mints became the standard, people were left with basically only one option. This was to chew on a couple of sprigs of parsley. These little green bites would not make your breath smell like mint, but they took the sting out of that garlic bread which you went to town on just a couple of hours before. It is quite possible that this did not in fact work, but people did it anyway. Now, moving on from the whole fresh breath smelling argument. There are a couple of other uses for parsley. They make for a wonderful garnish as well as a delightful addition to any fish dish, but there is also the question of water retention.

If you were to take a few handfuls of fresh parsley and throw them in some boiling water, you would have a perfectly good medicinal tea if you let it brew for an hour or so. This tea may seem a bit unappetizing, but it is not that bad. If you put some honey in it, then it could taste quite nice. Aside from the whole taste issue, if you drink a couple of cups of this tea every day, then you will notice yourself going to the bathroom more.

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7. Hibiscus

When it comes to herbs and other plants for medicinal uses, there tends to be a lot of misinformation that does the rounds. This isn’t necessarily because people are trying to convince people of false information, rather they are just not as informed on the topic as they claim to be. As a general rule of thumb, it is best to do a bit of your own research before taking things as facts. This being said, when it comes to hibiscus, there is some actual evidence to suggest that it could help with water retention.

This data is by no means conclusive, but it is encouraging. Most of the research being done in this arena surrounds hibiscus and high blood pressure. This might seem counterproductive when it comes to water retention, but in fact, the two are related. If a person is holding too much water in their bodies, then this translates to too much fluid in their blood and thus a raised blood pressure. If one were to drink hibiscus tea for about 6 weeks, they could notice a drop in their blood pressure which will naturally result from increase fluid output.

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8. Horsetail

This herb is quite interesting in the fact that it is the descendant of a plant that is millions of years old. It can be quite odd to think of plants that have been around for so many years and yet they are quite helpful to humans who have been around for a much shorter time frame. It is here where we find just one of the many wonders of nature. With this in mind, horsetail is a very old remedy for fluid retention. People have been using it for longer than we can trace and yet scientists have only just started testing its validity.

It is worth noting that these tests have been rather limiting, but even so, their results have been encouraging. There is evidence to suggest that not only is horsetail effective in reducing fluid retention, but it may also even be as effective as other synthetic products that are on the market. It has also been found that not only does horsetail reduce fluid retention, but it does so without upsetting a person’s electrolyte balance, which is a large concern when it comes to an increase in fluid output.

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9. Lemons

It might sound like a massive cinema cliche, but a glass of cool lemonade on a hot summers day is quite frankly one of the best things on the planet. And why wouldn’t it be, lemons are a marvelous fruit, and you can put them in almost anything. Think about it, lemons go well in desserts and savory dishes. They even pair well with alcohol. Now, we all know that it is a very versatile ingredient, but it is not a huge leap to consider what it can do for a person’s health.

When you bite into a slice of lemon, you can almost taste the goodness in it. When it comes down to fluid balance in the body, unsurprisingly, lemon can help here too. The reason for this is that it is a natural diuretic. But, this does not mean that eating a lemon sorbet will help you get rid of that excess water. If you are going to be consuming it for its health benefits, then it is best to stick to the fruit in its most natural form. This can be done by squeezing half a lemon into warm water and drinking it when you wake up in the morning.

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10. Garlic

This particular ingredient is immensely potent. So potent in fact that it has landed itself in the pages of novels as being a vampire repeller. Where this rumor started is unclear, but when you catch a whiff of someones garlic breath, it is unsurprising that people back in the day thought that it could harm the undead. If used correctly garlic can be an amazing addition to a meal, and it can even contribute to a person’s health.

The first benefit is that there is evidence to suggest that garlic is a natural antibiotic. This should already speak in its favor considering how harmful antibiotics can be. Then there is the question of what garlic can do for a person circulation. The idea is quite simple, if blood is circulating correctly throughout one’s system, then you have more blood going to the kidneys. More blood in the kidneys means that there is the possibility of more urine being produced by said kidneys. If you are holding onto too much water, then this is a very desirable side-effect to garlic. If you worried about the smell, then why not double dose on diuretics by drinking parsley tea after eating your garlic.

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11. Watermelon

When it comes to watermelon people either think of it as a fruit which kids eat or they think about the countless videos that circulate online on how you can get a whole bottle of alcohol into a watermelon. While both of these are correct, there are some other uses for watermelon which people should be aware of. Before launching into a discussion on the benefits of watermelon, it first has to be mentioned that it is a fruit that is rather high on the glycaemic index. This means that while it can be healthy, it should not be eaten too much.

In terms of its uses when it comes to water retention, the first reason why it can help is that the fruit is predominantly water, as its name suggests. While it might seem counterintuitive to consume water in an attempt to expel more water, this is one of the easiest ways to get rid of excess water. There are also other properties in watermelon that aid in water expulsion, making it the perfect fruit for those days where you are feeling bloated.

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12. Grapes

Once you pass the age of about 30, people tend to prefer their grapes only once they have been smashed and fermented in a barrel for a couple of years. While the red variety of this liquid may have been found to aid in circulation, it should not be consumed in excess. Yes, alcohol may be a diuretic in its own right, but as we all know how painful a hangover is, maybe we should stick to fresh grapes and not their fermented counterparts. With that out of the way, why don’t we move onto those fresh little bursts of flavor that can be bought in the store.

Not only do they make for a wonderfully nutritious and delicious snack which is far healthier than any sweet on the market, but they also aid in balancing the liquids in one’s body. This is both due to the natural properties that exist in the grapes as well as the fact that they too have a rather large water content. They do, however, have their own amount of naturally occurring sugars and as such should not be eaten by the pound. Instead, have a couple a day as a snack for optimal results.

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13. Berries

Earlier on in this list, there were a whole host of berries which were obscure and possibly completely unheard of. While the aforementioned berries are possibly more powerful than the more common fruits that are found at the grocery store, they are not always as accessible or tasty for that matter. With this in mind, what about the delicious strawberries, blackberries, and blueberries that make their way onto our dessert plates? Do they have any properties that could be helpful when it comes to fluid retention?

Luckily for all the berry fans out there, they do. Alongside this, berries are positively brimming with antioxidants which are essential when it comes to maintaining a healthy body and lifestyle. On the matter of fluid retention, they may not be the most effective item on this list, but they do have their place. Another added benefit is that if you opt for blueberries, which have a relatively lower sugar content, then you can consume a fair amount of them without feeling too guilty. If you are looking for a decidedly potent berry, then pick the cranberry. These have long been known for their diuretic effects and could make for the perfect medicinal snack.

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14. Celery

Over the last couple of decades, celery has gotten a bad reputation. This is certainly not because it is unhealthy. Rather, it is because they are associated with diets and as such people have the incorrect idea that they are bland or do not taste nice. If you have eaten fresh celery lately then you know that this is certainly not true. Celery is indeed a very tasty snack that manages to pack freshness and just a tiny bit of sharpness all in one bite.

If you are a fan of snacking on celery then not only are you eating food that is decidedly low on calories, but you are also eating one which could be aiding both your circulation and fluid balance. It is so effective in managing fluid retention that it has been used for ages as a natural agent against hypertension before people had access to medicine or other synthetic products. There is also the matter of the vitamins and electrolytes that are present in celery. These will ensure that while you may be expelling water, you are not ridding yourself of all those electrolytes which your body needs to function correctly.

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15. Bell peppers

If you have ever gone to the Mediterranean, then you would have noticed the sheer amount of peppers that go into their cooking. This goes for both the bell and fiery variety. Then there is the fact that people in the Mediterranean not only live to a ripe old age but in general, they are healthier than most other countries in the western world. Is this just a coincidence or are peppers so healthy that they can extend one’s life?

While peppers alone may not be able to add a couple of years onto one’s life, there is no denying that they surely do contribute to one’s longevity. The reason for this being that they are loaded with vitamins. Some of these like vitamin A work to improve a person’s night vision while others like vitamin B6 have direct diuretic effects. While these effects can be derived from any pepper in the pepper family, if you are looking to get the most out of your pepper then you are best off by picking the red variety. These are specifically good for bloating and fluid retention.

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16. Onions

Almost every person on this planet knows that when they cut onions, they are probably going to cry like a little baby. They will wind up standing there with a knife in their hand not knowing what is up and what is down. They will be in pain, and they will vow never to cut onions again. Now consider this, if onions are so good at ridding us of fluids via our tear ducts, then they could possibly help us get rid of water through a different route. Granted, onions making you cry and onions making you urinate more are due to completely different reason, but at the end of the day, the result is still the same.

Onions are so good at balancing the fluids in a person’s body that most patients who are suffering from hypertension or who have kidney problems are told that they must include more onions in their diets. The reason for this being that onions come inundated with vitamins and naturally occurring chemicals which all work together to ensure that if you have any extra water hanging around, it is surely not going to be a problem much longer. While these benefits can be derived from cooked onions, it is best to eat them raw if possible.

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17. Cucumber

In literally any movie ever made where women are having facials, there are always cucumbers involved somewhere. While cucumbers may be hydrating, they are completely useless if they are placed on one’s eyes. They may feel cool, but they are not doing anything for your skin in that regard, you’d be better off placing some used teabags on your eyes. This does not mean, however, that cucumbers are useless. They are very healthy if you chose to eat them and not let them lie inert on your skin.

The first thing that is worth mentioning here is that cucumbers have a very high water concentration. This means that if you include them in your snacking regime, you will effectively keep yourself thoroughly hydrated thus convincing your body that it does not need to hang on to any excess fluid. The other factor of interest here is the amount of electrolytes that are in cucumbers. When it comes to fluid balance in the body, electrolytes are just as important as water. Therefore ensuring that you have adequate amounts of both will put you well on your way to preventing bloating or dehydration.

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18. Ginger

Ginger is possibly one of the most important ingredients a person could have in their households. Forget salt or oil, ginger is the thing that should be on every grocery list. This may seem like a bit of an overreaction for those that do not cook a lot of Asian food, but ginger is more of a medicine than a spice anyway so it can do no harm to ensure that it is always on hand. If you can cook with it, then definitely do so at every possible convenience. If not, then it might be a good idea to learn because ginger is a miracle food.

Not only is it a powerful natural antibiotic but it is also stocked with vitamins and minerals, and it acts as a very powerful diuretic. This is the case because ginger works wonders for one’s circulation. This has already been clarified, but for the sake of fullness, when a person is the proud owner of a healthy circulatory system, they are also the proud owner of functioning kidneys that are getting the correct blood supply. This, therefore, results in an increase in urine output if that is in fact what is needed to maintain fluid balance.

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19. Asparagus

Have you ever smelled someone else’s urine after they have eaten asparagus, or possibly even smelled your own? If you have, then you would know that it is not pleasant at all. While this is one rather unpleasant result of asparagus consumption, it should not deter people completely. In fact, it should not deter people at all. When you consider how much impact asparagus has on the smell of urine, then one can only wonder just what other effects this vegetable has on a person’s urine.

Relatively foul smelling urine aside, asparagus is quite the wonder vegetable. It is not only a very healthy vegetable, but it is also low in calories, like most other vegetables, meaning that one can include it in their diets without worrying about their waistline. Getting back to the benefits of asparagus, there are so many vitamins and minerals that are present that all work to improve one’s overall health and digestive wellbeing, that it should not be left out of the dinner menu. There is also evidence to suggest that it could help reduce bloating making it a guilt-free and happy addition to that salmon dish.

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20. Pineapple

A lot of people have quite the love/hate relationship with pineapple. The reason for this being that it might be delicious on that first bite, it may even taste great after you have had 20 more bites, but once you hit that 30 bite mark you tongue and lips start to burn. If you eat enough pineapple, this burning sensation may not even go away until the next day. The reason for this being that pineapples have a very high acidity content. The acid which could start to irritate one’s skin if it is consumed in too high quantities.

This being said, the potential dangers that could result from overindulging should not deter people altogether. The fact of the matter is that pineapples are wonderfully good for one’s health. One particular benefit that is of interest here is the effect that pineapple has on the fluid that is held in one’s body. Pineapple could prove to be a very powerful diuretic if used correctly. It is such a reliable remedy in fact that people in African cultures have been using it for centuries. It does not matter whether it is fresh, dried or ground up in a powder, the result is that a little bit of pineapple a day will keep the excess water away.

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21. Reduce salt intake

What exactly is in those little white crystals that you are throwing on your food. We know that it is called salt, but what does that mean. To answer that, you need to head over and look at the periodic table. On there, you will kind two elements, namely sodium, and chloride. When these combines, we have salt. In the body, these elements split up again into their constituent parts.

One of which, sodium, bond to water and as such tries to maintain the amount of water that is inside and outside of your cells. If there is too much sodium in your body, then you could wind up holding too much water. This means that you should try to reduce the amount of salt that is making its way into your body if you are holding onto too much water.

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22. Increase the amount of magnesium that you consume

When people start throwing around terms like magnesium, those who have not spent time in a science class may be at a complete loss. While the term itself may sound complicated, all anyone needs to know in this regard is that magnesium is essential for the enzymatic functions in their body.

We need to make sure that we are getting enough magnesium and if that is done, then one will notice that their water balance will be improved. This element can be taken in the form of supplements, or it can be found naturally in the foods that you eat. These foods include things like nuts, dark chocolate, wholegrains foods, and many others.

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23. Get more vitamin B6 into your system

Broadly speaking, people associate the B vitamins. This is in part true, but these same people do not always know that there are a few different types of B vitamins and they are not necessarily aware of what they do. Vitamin B6, in particular, is a vitamin that is essential for the correct and healthy production of red blood cells.

It can be found in a variety of foods that include but is not limited to meat. Potatoes, bananas, and nuts are also an excellent source of vitamin B6. Increasing the intake of these foods will ensure correct red blood cell formation, but it will also help premenstrual women with water retention problems. This may even extend to others in the population that are not specifically suffering from PMS.

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24. Consume foods rich in potassium

This is another such element which is involved in a whole host of activities that go on in the human body. The first activity that is of interest is the conduction of electrical signals that are sent throughout the body. Potassium plays a direct role here and as such should always be included in a person’s diet. Then there is the interaction that exists between potassium and sodium.

When one increases their potassium intake, their body responds by decreasing the amount of sodium that is present. Now, because an increase in sodium means an increase in water retention, by eating more bananas, tomatoes, and avocados, a person can decrease the amount of water that is held by their body.

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25. Decrease the number of refined carbohydrates that you eat

The relationship between refined carbohydrates and water retention includes something that physiologists call a cascade. This cascade kicks off when a person has a meal that is rich in processed or refined carbohydrates. Once the body has broken these down, there is a spike in blood sugar levels and as such a spike in insulin levels. When insulin levels rise in the blood, the body responds by reabsorbing any sodium that might be present in the kidneys.

We already know that an increase in sodium means an increase in water retention which means that if you have a diet that is rich in refined carbohydrates, then you are probably going to suffer from water retention at some point or other. No one is saying that you must cut carbohydrates out altogether, but you should rather eat healthy carbs that include whole grains and such like.

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26. Exercise more

What happens when you spend some time at the gym? Sure, there are the sore muscles along with thoughts that you may very well be insane for putting your body through this, but most notably there is sweat involved. Any strenuous exercise will result in that familiar feeling of dampness on your skin. For those people who are holding onto too much water, this thin film of moisture outside of their body will be very welcome.

While exercises may only help water retention in the short-term, it is one of the most useful things you can do if too much water is your problem. Furthermore, when you exercise your body moves more water into your muscles which will help reduce the doughy-looking appearance which is all too familiar for those that cannot shed those extra liters.

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27. Get enough sleep

Did you know that you can go longer without food than you can without sleep? This may sound like one of those catchphrases that people use when they talk about health. But, this is one of those times when it is true. The benefits that one can derive from getting enough sleep are endless.

These people are less likely to suffer from mood swings. They will have a stronger immune system. They will think clearer, and they won’t have to worry about those unsightly black rings underneath their eyes. As we move down the list, you will find a rather odd benefit of getting enough sleep. This being correct water balance in the body. The reason for this being that a person’s kidneys start to function properly if they start getting enough sleep.

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28. Destress your life

What happens to your body when you get stressed out? This is not just referring to short-term stress. Instead, we are talking about prolonged periods of stress. Sure, your immune system starts to break down, your hair might start falling out, and you will slowly notice that your sleep pattern has gone to hell in a handbasket.

But, why does all of this happen? Is it just your mind ruining your life or is there something else going on? The culprit that you are looking for is cortisol. When you are under prolonged periods of stress, your body responds by increasing the amount of circulating cortisol. This hormone has many effects, one of those being an increase in bodily water retention.

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29. Balance your electrolytes

When people talk about fluid balance, what exactly do they mean? Are they merely carrying on about the amount of water that you are drinking or are they talking about the actual balance of fluids that exists both in and out of your cells? Unsurprisingly, they are talking about the latter. Fluid balance is not just about water intake. It is also about the consumption of electrolytes that work to maintain the balance of fluids in the body.

The balance between electrolytes and water is very delicate, and if not kept in check then a person will certainly suffer from either excessive water retention or dehydration. There is not, however, a one size fits all solution when it comes to water and electrolyte intake. Instead, it all depends on the individual. If you are drinking a lot of water, then you need to make sure that you are getting enough electrolytes. If you are not drinking enough water, then your electrolyte intake needs to match this if you are to avoid excessive water retention.

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30. Drink enough water

When the topic is how one can avoid retaining water, it might seem like a wild notion to ask them if they are drinking enough water. Surely if your body is holding too much water, then you should lay off drinking the same thing that is causing the problem? Not only is this thinking wrong, but it could be damaging to your health.

The reason for this is that your body is a lot smarter than you think it is and it is working day and night to stay alive. When it comes to water, if you are consistently not drinking enough water then your body will respond by holding onto the water that it has. It knows that it cannot survive without water, so it will be damned if it is going to let go of the precious fluid that comes trickling through the digestive tract.