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Library of Congress Control Number: 2015938130

ISBN: 978-1-119-05722-2

ISBN 978-1-119-05722-2 (pbk); ISBN 978-1-119-05718-5 (ebk); ISBN 978-1-119-05721-5 (ebk);

I’m excited to be updating this book, and I’m even more excited that you’re reading this revised edition. I’m delighted to be sharing new science-based nutrition concepts, including all that I know about being healthy and preventing disease, along with my tips and recipes for making great smoothies and juices. In this updated version, I’ve added 25 new recipes that are aimed at specific healthy goals for your body. I’ve also updated the list of super ingredients that you can blend or whisk into smoothies and juices.

Your decision to make juices and smoothies part of your diet is truly an adventure because, although it may not give you the breathtaking adrenalin rush of bungee jumping or rock climbing, you’re starting out on a journey that could change your life. You’ll be doing something that may be outside your normal routine, and you’ll likely be exploring options you may not have considered before. Like any good road trip, this book offers you a map — but you’re the one behind the wheel. You call the shots and you determine just how much you’ll benefit from this trip into health and well-being.

Do you want to lose weight? Have more energy? Get stronger? Stop getting colds? Remember more? Have vibrant skin, hair, and nails? Slow the aging process? It’s all possible by eating the right foods, exercising, and including fruits and vegetables in your daily regime.

I know this because I haven’t just listened to experts and read about and researched ongoing medical studies, but actually experienced the benefits of good food and a healthy diet that includes juices and smoothies. I’ve experienced the “juice high” from cleansing and detoxifying, and I’ve come to agree with dietitians, nutritionists, food scientists, and medical researchers in many fields when they say that diet, exercise, health, and well-being are inextricably entwined — modern disease is a curse that is a product of chemical pollutants; high-fat, high-sugar, highly refined and processed foods; over consumption of caffeine and alcohol; and a lack of physical exercise.

I’m thrilled that you’ve started on your adventure that can take you, your body, and even your mind and emotions to places you never thought you’d go. And I’m glad to be part of the spark that guides you toward drinking your way to better health.

My overall message for this second edition: Eat or drink more fruits and vegetables to be well.

About This Book

Juicing & Smoothies For Dummies, Second Edition, is a reference book. You don’t have to read it straight through, from beginning to end, to get what you need out of it. Instead, you can use the table of contents and index to locate the information you need when you need it.

This new edition is loaded with juice and smoothie recipes for breakfast, lunch, dinner, and snacks as well as new recipes for healthy bodies, so you’re bound to find a wide variety of drinks you’ll love. If you want frozen, dessert-type recipes, go to www.dummies.com/extras/juicingandsmoothies.

But this isn’t just a recipe book — I also provide a wealth of information on equipment, healthy ingredients, fruits, vegetables and herbs, and a healthy lifestyle.

Foolish Assumptions

When I wrote this book, I made a few guesses about you:

• You’re interested in being healthy by increasing your intake of fruits and vegetables and by replacing one or two meals with juices or smoothies.
• You’re interested in trying new juice and smoothie recipes.
• You intend to reduce or maintain a healthy weight for your height and age.
• You wish to prevent diseases, such as cancer, diabetes, and heart disease.

If part or all of this is you, you’ve come to the right book!

Icons Used in This Book

Icons help you to zero in on important facts and things that are worth noting. Here’s a key to what the icons mean:

Anything marked with the Tip icon makes your life easier — at least when it comes to juicing and smoothies.

When I want to draw your attention to an important piece of information, I use this icon. The Remember icon indicates something I think is worth remembering.

When health or safety issues arise, the Warning icon appears. It lets you know that you need to heed with care the subject at hand.

I don’t use the Technical Stuff icon very often, but when I do, it adds some extra scientific or technical information that offers a bit more information on a topic. Feel free to ignore anything marked with this icon.

This icon directs you to free online material that you can refer to for additional information and resources.

Beyond This Book

In addition to the content of this book, you can access some related material online. You can read a free Cheat Sheet at www.dummies.com/cheatsheet/juicingsmoothies that contains additional information about the standards. You can also access some additional helpful bits of information at www.dummies.com/extras/juicingsmoothies, including several bonus dessert frozen smoothies.

Where to Go from Here

If you’re new to juicing and smoothies, then I suggest you start with Chapters 1 and 2 to get a good feel for what you can expect.

If you’re shopping for a blender or juice extractor, Chapter 3 is a good place to start. If the produce section of your local supermarket is a foreign land to you, turn to Chapter 4 for tips on shopping for fruits and vegetables. If you’re not really sold on the health benefits of juicing and smoothies, check out Part II. And if all you want is to make something delicious right here, right now, turn to Parts III and IV.

Peruse the index or table of contents, find a topic that interests you, and then flip to that chapter for more information. You can then use this book as a resource guide on your juicing and smoothie journey.

I hope you achieve a healthy lifestyle that includes juices and smoothies and a whole-foods diet, because I know for a fact that it’ll be a great place for you to be.

Part I

Getting Started with Juicing and Smoothies

To read more about the ins and outs of juicing and smoothies, refer to www.dummies.com/cheatsheet/juicingsmoothies for an online Cheat Sheet chockfull of important tips and advice.

In This Chapter

Drinking Your Energy and Health in a Glass

Opting to make your own smoothies and juices means that you’re making a fresh start. Commercial juices and smoothies, whether purchased at your grocery store or at a juice bar, are still better for you than junk food and soft drinks, but making your own allows you to be in total control of what goes into the drink. You can save money and still buy organic, fresh fruits and vegetables that are at their peak of ripeness and, thus, bursting with optimum nutrients.

Reaching for a glass of homemade juice or a smoothie means that you can stop taking commercial supplements unless a doctor has prescribed these supplements. You’ll save money and get more of your daily nutrient requirements by drinking two or more pure fruit or vegetable drinks every day. The advantage of consuming whole fruits and vegetables is that they contain so many complementary nutrients and trace elements, not just the major ones such as vitamin C or A. These super phytonutrients help the body metabolize or use the vitamins or minerals that you may not be able to absorb from a particular food or a commercial supplement, and they help to boost their effectiveness.

Commercial supplements that have isolated one or two nutrients lack all the other substances that occur naturally in whole foods and that allow the body to fully use them. For example, if you were taking a multivitamin with 10 mg of iron and it didn’t have enough vitamin C and calcium to assist the body in taking up and using that iron, the iron would pass through your body virtually unused.

My advice for complete and optimum healthy living in a glass is to drink the rainbow twice a day. Try to include as wide a variety as possible of the vibrant and colorful fruits and vegetables available to you. This approach ensures that you’re getting the best and the most nutrients that nature offers. And if you drink two or more glasses of juice or smoothies every day, you’ll be providing your body with a continuous replenishment of nutrients that are lost in normal daily living. Think of your body as a bank: If you deposit only lower value coins (or empty calories), you won’t have the cash (or energy) to do the things you want. Worse still, eventually, you won’t have the reserves to defend yourself against a tough economy (bacteria and deadly diseases).

Eating well and adding two or more fresh juices or smoothies to your daily routine will top up your nutrient reserves all day long so that you’ll actually notice a change in your energy and physical well-being. Take a peek at what you can expect from healthy living in a glass:

• Energy to burn: Your cells are nourished (or not) from the food you consume. By flooding your tissues with the pure nutrients that they need to function and stay healthy, you keep them strong and able to throw off minor colds and flu, which means that after a short period of time, you actually will feel energized.
• Glowing skin: Collagen is made up of proteins that forms the glue used by the body to connect and support tissues such as skin, bone, tendons, muscles, organs, teeth, gums, and cartilage. Vitamin C is essential in building collagen. Fruits and vegetables high in vitamin C — citrus fruit, strawberries, cabbage, and peppers — are essential for healthy skin. Vitamin A, found in apricots, carrots, spinach, and squash, protects the skin from sun damage. Skin cells are protected from aging by Vitamin E, found in dark green leafy vegetables, wheat germ, and nuts and seeds.
• Bright eyes: Beta-carotene, as found in the carotenoids of fruits and vegetables, is converted to retinol by the body. Retinol protects the surface of the eye, or the cornea, and is essential for good vision. Vitamin A is so important to your eyes that a deficiency (rare in developed countries) results in blindness.
• Buff bones: In the United States, 40 million or more people have osteoporosis or are at high risk for low bone mass, according to the National Institutes of Health. Among several other things, a diet low in calcium and vitamin D will make you more prone to bone loss. This is something you can totally control by including calcium-rich foods in smoothies and getting lots of fresh air and sunlight for vitamin D. Dark green leafy vegetables, beans, tofu, sesame seeds, and sea vegetables contain lots of usable calcium. Dairy products have calcium with vitamin D added; yogurt, milk, eggs, and cheese are good sources of vitamin D.

Jumping into Juicing

Although the water or juice of mainly fruits has been enjoyed for centuries, it wasn’t until the beginning of the 20th century that two men began to look at raw juice as a medical cure. Called the Roshåft Kur, or raw juice cure, it was revolutionary at the time, and its developers, Dr. Max Bircher-Benner and Dr. Max Gerson, used it to promote health and well-being for patients suffering from fatigue and stress.

Just about everyone living in the 21st century suffers from fatigue and stress at some point. And raw juicing would be a quick and positive step toward repairing the damage to cells from modern-day stress.

Food flows through your gastrointestinal tract, which extends from your mouth to your bowels, and must be absorbed through the walls of the stomach and intestines before it can enter the bloodstream. Like most things associated with the body, assimilation (absorption of nutrients) is complicated. For total transport of nutrients through the intestinal cell wall, key enzymes and minor nutrients must be present. Once absorbed, nutrients circulate to and feed all your tissues by way of your blood. Nutrients, which are tiny molecules, are bound up in the larger cells of carbohydrate, and they’re in the water or juice of fruits and vegetables. When you juice, you remove the fiber and cellulose tissue in order to leave the pure water and nutrients. In fact, by juicing, you’re performing critical steps in the digestive process, which would normally start by chewing to break down the flesh of fruits and vegetables. All the nutrients in juice are instantly available for moving into the blood and, in fact, they’re completely taken up and on their way to repair cells within 10 to 20 minutes of drinking them. They save the body from doing digestive work — the gallbladder, pancreas, and stomach from excreting bile and digestive enzymes and the liver from separating toxins.

Juices are the fastest and easiest way for the body to take up the nutrients it needs to feed and detoxify itself.

If you want to jump-start your adventure into health, jump into juicing. Today’s juice machines are leaps ahead of the juicers of years ago. Chapter 3 fills you in on how to buy and care for equipment, but for now, trust me that juicing at home is more economical, faster, cleaner, and more convenient than ever before.

Savoring Smoothies

Smoothies are the darlings of the healthy-drink world. They taste divine; they can be as nutritious as a salad and as satisfying as a light lunch; they’re so easy to make, drink, and clean up after; and they enrich the diet without adding too many calories or unwanted fat. Who wouldn’t want to savor them?

Beyond the basics of fruit and fruit juice ingredients, smoothies are exciting in their range of possibilities and are limited only by your imagination. Although fruit smoothies are the most popular by far, vegetable smoothies can be just as rewarding, and adding milk or organic soy boosts protein and calcium.

Smoothies are a delicious, guilt-free alternative to high-sugar, high-calorie iced drinks. For people who love iced-coffee drinks, milkshakes, and the like, smoothies make the transition to healthier drinks easy. You don’t need to feel deprived, and you don’t have to sacrifice taste and texture while enjoying maximum health benefits. Make antioxidant iced smoothies with frozen berries, bananas or other fruit, and iced drinks (see Chapter 19) and save money while actually doing something healthy for your body.

With dairy ingredients, nuts and seeds, legumes, herbs, and protein supplements, smoothies can be used as the occasional meal replacement (see the breakfast, snack, lunch, and dinner smoothies in Chapters 16 and 17). Check out the incredible ingredients that you can add to smoothies in Chapter 15.

Here are a couple of the benefits you can enjoy by using herbs in smoothies:

• Enhanced energy: The American Cancer Society acknowledges that ginseng is used to provide energy, among other things. One teaspoon of powdered ginseng in smoothies no more than twice a day is all you need.
• Improved memory: Ginkgo biloba increases blood flow to the brain and is widely used in Europe for treating dementia; through studies, the University of Maryland Medical Center reports that ginkgo positively effects memory and thinking in people with Alzheimer’s or vascular dementia. You can add drops of the tincture or stir a teaspoon of the powdered ginkgo into smoothies.

I like to savor fruit smoothies made from fresh local fruit in the morning. I’ve found that if I add ¼ cup of low-fat cottage cheese or yogurt, it gives me the protein I need for staying focused right up until about an hour before lunch. That’s when I make a vegetable juice as a sort of appetizer, which keeps me sated and allows me to make really good choices about the lunch I’ll have. In this way, I’ve found a rhythm to getting the most out of juices and smoothies.

In This Chapter

Defining Juices and Smoothies

Both juices and smoothies are incredibly good for your body, taste great, and can be enjoyed any time. But if you think that smoothies and juices are the same, you don’t know how these healthy drinks are made and what ingredients are used to make them. In this section, I fill you in.

Juices and smoothies are made mostly of fruit and vegetables, so you may be interested to know the components that make up these foods. Whole fruits and vegetables are made up of between 80 percent and 95 percent water (this is what makes them so refreshing); the other 5 percent to 20 percent is carbohydrate or fibrous cells and nutrients (see Chapter 6).