Green Smoothies For Dummies E-Book

Jennifer Thompson

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 403

Veröffentlichungsjahr: 2014

Beschreibung

Sip your way to ultimate nutrition and feel better than ever

Whether you're looking to detox, lose weight, or just add more veggies to your diet, green smoothies are the way to go. Easy to prepare, portable, and endlessly customizable, green smoothies are the trendy new beverage in everyone's cup. Think you don't like kale, collard greens, or watercress? Try them in a smoothie and you'll never see them the same way again. Green smoothies are the easiest, most painless way to add more nutrients to your diet, so you can feel better than ever before.

Green Smoothies For Dummies is your beginner's guide to the world of drinkable greens. Author and international smoothie guru Jennifer Thompson explains the benefits of green smoothies, and provides over 90 recipes that will make you start craving your vegetables. You'll get to know the flavors and properties of each ingredient, and how to combine ingredients for complete nutrition.

• Replace meals with green smoothies without sacrificing nutrients
• Boost your nutrition even higher with protein and fiber supplements
• Reduce hunger and feel full longer with the right smoothie blends
• Customize your smoothies to your personal nutritional needs

Before too long, you'll be experimenting and coming up with your own favorite combinations. Your vegetable intake will skyrocket, and you'll look and feel fantastic. How often does something so good for you taste so delicious? Green smoothies help you fill the nutrient gaps in your diet so you can experience optimal health and well-being. Green Smoothies For Dummies is your guide to all things smoothie, and will get you started now.

Leseprobe

Green Smoothies For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2014 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2014935509

ISBN: 978-1-118-87116-4

ISBN 978-1-118-87116-4 (pbk); ISBN 978-1-118-87101-0 (ebk); ISBN 978-1-118-87127-0 (ebk)

Manufactured in the United States of America

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Green Smoothies For Dummies®

Visit www.dummies.com/cheatsheet/greensmoothies to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part I: Getting Started with Green Smoothies

Chapter 1: Reaping the Benefits of Green Smoothies

Understanding the Nutritional Value of a Green Smoothie

Chlorophyll: Drinking the green blood of plants

The pH factor: Getting alkaline

Enjoying enzyme energy

Calling fiber your friend

Boosting your mineral intake

Increasing vitamins for vitality

Picking green protein

Getting variety with greens

Smoothies versus Juice

Toasting to a Healthier You

Boosting immunity

Fighting fatigue

Living longer and better

Improving memory

Strengthening digestion

Losing weight naturally

Radiating Beauty fromthe Inside Out

Improving your skin

Reversing gray hair

Strengthening nails

Brightening eyes

Tackling the Effects of and Risks for Various Maladies

Heart disease

Diabetes

Cancer

Autoimmune disorders

Anxiety and depression

Chapter 2: Choosing the Best Equipment for Green Smoothies

Picking a Blender

Thinking about blender type

Not panicking over price

Looking for specific blender features

Location, location, location: Surveying your storage needs

Making Smoothies without Killing Your Blender

Storing Your Smoothies

Factoring Juicing into the Equation

Chapter 3: Shopping and Preparing for Your Green Smoothies

Knowing What to Look for in Smoothie Ingredients

Debating organic versus non-organic

Avoiding genetically modified fruits and vegetables

Buying Your Produce

Making a list

Starting with local farmers’ markets

Finding produce on a budget

Caring for and Prepping Your Produce

Washing

Storing

Freezing

Part II: Making Your Green Smoothie Taste Great

Chapter 4: Choosing Your Greens

Getting the Lowdown on Adding Greens

Introducing the Top Greens for Health

Kale

Spinach

Swiss chard

Watercress

Collard greens

Celery

Bok choy

Dandelion greens

Mustard greens

Turnip greens

Beet greens

Alfalfa sprouts

Fresh herbs

Lettuces

Using Green Powders Rather than Fresh Greens

Incorporating Wheatgrass

Eyeing wheatgrass’s health benefits

Getting the most out of adding wheatgrass to a smoothie

Measuring out the right amount

Chapter 5: Deciding What to Use for Fruits and Sweeteners

Boosting Smoothie Nutrition by Adding Fruits

Beyond an Apple a Day: Picking the Top Fruits for Your Smoothies

Banana

Apple

Grapes

Avocado

Pear

Lemon and lime

Orange

Kiwi

Grapefruit

Berries

Peach and nectarine

Plum

Apricot

Papaya

Pineapple

Mango

Cantaloupe

Watermelon

Pomegranate

Persimmon

Cucumber

Tomato

Bell pepper

Considering Other Natural Sweetening Options

Raw honey

Stevia

Dates

Agave nectar

Avoiding Artificial Sweeteners

Chapter 6: Adding Superfoods, Medicinal Ingredients, Liquids, and More

Looking at the Pros and Cons of Eating Superfoods

Making a case for adding superfoods to your diet

Balancing superfoods with the rest of your diet

Examining Top Superfoods for Green Smoothies

Spirulina

Chlorella

Aloe vera

Acai powder

Bee pollen

Flaxseed

Coconut oil

Cinnamon

Goji berries

Maca powder

Adding Other Supplements

Letting your food be your medicine

Deciding when to use extras and what to use

Figuring Out Which Liquids Are Best for Your Smoothie

Hailing hydration: Water is best

Going cuckoo for coconut water

Getting the skinny on vegan milks

Knowing What to Leave out of Your Green Smoothie

Ditching dairy: Yogurt, milk, and cottage cheese

Refusing refined sugar

Ignoring ice

Putting the brakes on protein powders

Chapter 7: Adjusting Smoothie Ingredients to Suit Your Taste

Adding Greens, Fruit, or Water to Get Your Smoothie Just Right

When to add more greens

When to add more fruit

When to add more water

Incorporating the Right Parts of Your Produce

Debating skin-on produce

Using or losing fruit cores and seeds

Tossing stems and leaves in or out

Making use of leftover ingredients

Part III: Green Smoothies for Every Day

Chapter 8: Morning Green Smoothies

Getting a Healthy Start to a Good Day

Chapter 9: Midday Green Smoothies

Getting That Afternoon Energy Boost

Chapter 10: Evening Green Smoothies

Considering the Sense of an Evening Smoothie

Chapter 11: Green Smoothies for Kids

Perfect Transition! Making Green Smoothies Baby’s First Food

Trying Toddlers’ Green Smoothies

Healthy is Cool! Gearing Green Smoothies toward Teens

Part IV: Green Smoothies to Meet Your Individual Health Needs

Chapter 12: Green Smoothies for a Healthier You

Cooling the Burn of Acid Reflux

Eating Your Way to Fabulous Skin

Finding Relief from Constipation

Achieving Goals with Weight Loss

Chapter 13: Green Smoothies for Chronic or Serious Medical Conditions

Winning the Battle with Inflammation

Minimizing Heart Disease Risk

Navigating Diet Choices When You Have Diabetes

Healing after Surgery, Chemo, or Radiation

Chapter 14: Green Smoothies to Maximize Your Workouts

Getting Nutrition before and after Workouts

Benefitting from a pre-workout smoothie

Recovering with a post-workout smoothie

Chapter 15: Green Smoothies for Fertility, Pregnancy, and Beyond

Using Smoothies to Boost Fertility

Meeting Nutrition Needs with Smoothies during Pregnancy

Packing Smoothies with Calories and Nutrients while Breast-Feeding

Chapter 16: Green Smoothies for Detoxification

Cleaning Your Body from the Inside Out

Catching common signs you need to detox

Recognizing why getting rid of excess toxins is important

Green Smoothie Detox: One Day per Week

Green Smoothie Detox: Simple Three-Day Cleanse

Making your detox shopping list

Walking through the detox, day by day

Sticking with it for three days

Managing your reactions

Common questions about the three-day green smoothie detox

Part V: The Part of Tens

Chapter 17: Ten Green Smoothie Myths Debunked

Green Smoothies Are Too High in Calories

Green Smoothies Are Too High in Iron

Green Smoothies Have Too Much Oxalic Acid

Green Leafy Vegetables Are Toxic

You Can Overdose on Vitamins A and K in Smoothies

Chewing Your Food Is Better for Digestion

Green Smoothies Require an Expensive Blender

The Blender's Heat Destroys the Enzymes in a Green Smoothie

A Store-Bought Green Smoothie Is Just as Good as a Homemade One

Some People Shouldn't Drink Green Smoothies

Chapter 18: Ten Common Questions about Green Smoothies

How Can I Lose Weight on Green Smoothies?

How Can I Gain Weight on Green Smoothies?

How Do I Get More Protein, Iron, and Calcium in My Smoothies?

Why Do I Feel Gas and Bloating after My Green Smoothie?

Do I Have to Use Greens in My Green Smoothie?

Can I Use Powdered Greens instead of Fresh Greens?

Which Is Better: A Green Smoothie or a Green Juice?

Is It Possible to Drink Too Much Green Smoothie?

Do I Need to Take a Daily Vitamin if I’m Drinking Green Smoothies?

Do Green Smoothies Work against Cellulite?

Appendix: Metric Conversion Guide

About the Author

Cheat Sheet

Supplemental Images

More Dummies Products

End User License Agreement

Guide

Table of Contents

Begin Reading

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Introduction

I’ve been making green smoothies and teaching classes on them for several years now, and I still get excited every time I talk about them because I know they work and I’ve seen the results. I started making green smoothies after a few years of eating a raw food diet, and I was really impressed with my personal transformation. In just a few days, I felt major improvements in my digestion, energy levels, and overall well-being.

I knew I had to share my success, so I started telling my clients in their health coaching sessions and giving recipe information in my general nutrition and detox lectures. Before I knew it, I was teaching green smoothies classes from my house, and by word-of-mouth, it spread like wildfire. My class became so popular so quickly that I ran out of chairs, and my students had to sit on the floor. At the end of each class, I encouraged them to go out and reclaim their health and the health of the world, one green smoothie at a time.