Juicing & Smoothies For
Dummies®
V isit www .dummies.com/cheatsheet/juicingandsmoothies  to
view this book's cheat sheet. T able of Contents
Introduction
About This Book
Conventions Used in This Book
What Y ou’re Not to Read
Foolish Assumptions
How This Book is Or ganized
Part I: An Introduction to Juicing and Smoothies
Part II: Liquid Gold: The Health Benefits of Juicing and
Smoothies
Part III: Getting Juiced
Part IV : Serving Up Fresh Smoothies
Part V : The Part of T ens
Icons Used in This Book
Where to Go from Here
Part I: An Introduction to Juicing and Smoothies
Chapter 1: Drinking Y our W ay to Better Health
The Liquid LifestyleHealthy Living in a Glass
Jumping into Juicing
Savoring Smoothies
Chapter 2: What Juices and Smoothies Are and What They Can Do
for Y ou
Juicing and Smoothies Defined
What is juice? What are smoothies? What’ s the dif ference between the two? An Introduction to Juicing
The benefits of juicing
An Introduction to Smoothies
The benefits of smoothies
Deciding Whether Smoothies and/or Juices Are Right for Y ou
Chapter 3: Buying and Caring for Y our Equipment
Choosing a Juicer
T ypes of juicers
Features to look for in a juicer
Choosing a Blender
T ypes of blenders
Features to look for in a blenderCleaning Y our Juicer or Blender
Cleaning a juicer
Cleaning a blender
Chapter 4: Shopping for and Preparing Fresh Produce
Shopping Like a Pro
Making a list and checking it twice
Knowing what to look for in produce
W eighing your options: Fresh, dried, frozen, or canned
T reating Fruits and V egetables like Gold
Getting them home
Giving them a bath
Storing them to last
Freezing them for the future
Chapter 5: Catering to Special Needs
Choosing Healthy Drinks for Children
T ackling the Needs of T eenagers
Getting the Nutrients Y ou Need as Y ou Age
Pumping Up the Nutrients When Y ou’re Pregnant or
Breastfeeding
Keeping Y our Blood Sugar under Control When Y ou Have
Diabetes
Part II: Liquid Gold: The Health Benefits of Juicing and Smoothies
Chapter 6: Science and Nutrition in a GlassV itamins
Minerals
Enzymes
What do enzymes do? The raw truth
Protein
Fluids
Drink the Rainbow: How to Make Sure Y ou Get the
Nutrients Y ou Need
Chapter 7: Juicing and Smoothies for the Outside
Looking Y ounger
Focusing on free radical damage
Preventing or reversing age spots
Recognizing the anti-aging, restorative power of
green juices
Rechar ging your batteries
Improving Y our Skin
Growing Healthy Hair and Nails
Losing W eight
T aking the long-term approach
Making lifestyle changes
Staying regular with fruit and fiber
Snacking on juices and smoothies
Drinking juices and smoothies as meal replacements
Flushing fats with juice, water , and smoothiesChapter 8: Juicing and Smoothies for the Inside
Increasing Y our Ener gy Level
Fueling the body
Building bones
Living Longer
Lowering your cholesterol with pulp
Preventing cancer
Revving Up Y our Sexy V itality
Balancing hormones
Seeking out sexy nutrients
Boosting Y our Immune System
Flushing and fueling your immune or gans
A voiding immune depressants
Improving Y our Memory
Feeding the brain
Herbs for memory
Chapter 9: Juicing to Cleanse or Detoxify
Cleansing: Clearing W aste from Y our Digestive System
Considering the cleansing power of fruits
Doing a juice cleanse without fasting
Cleansing with a juice fastDetoxifying: Ridding Y our Body of T oxins
Identifying toxic substances
Understanding why you should deal with toxins in
the body
Zeroing in on the best detoxifying juices
Detoxifying: T wo plans
Part III: Getting Juiced
Chapter 10: Juicing Ingredients and T echniques
Juicing Ingredients
Fruits and vegetables
Green grasses, herbs, and sprouts
Healthy additives
Juicing T echniques
Peeling, seeding, and coring (or not)
Juicing from soft to hard and using dif ferent juicer
speeds
Juicing fresh herbs and grasses
How to Cook with Juices
Sauces and glazes
Pasta and rice
Soup and stew
Baked goods
Chapter 11: Fruit JuicesBreakfast Juices
Snack Juices
Digestive Fruit Juices
Fruit Mocktails, Cocktail Mixers, and Punches
Chapter 12: V egetable Juices
Breakfast Juices
Lunch and Dinner Juices
Snack Juices
Digestive and After -Dinner Juices
Exercise Juices
Antioxidant Juices
Elimination Juices
V egetable Mocktails and Cocktail Mixers
Chapter 13: Recycling Y our Juicing Leftovers
Planning Ahead
Recipes for Recycling Pulp
Creating Y our V ery Own Kitchen Spa with Pulp
Skin-Refining Face Mask
Cooling Cucumber Eye Pack
Salt Scrub
Part IV : Serving Up Fresh Smoothies
Chapter 14: Smoothie Ingredients and T echniques
Smoothie Ingredients
LiquidsFruits
V egetables
Green grasses and sprouts
Seaweed
Dairy and dairy alternatives
Nuts and seeds
Grains
Bran, flaxseed, hemp, psyllium, and wheat germ
Herbs and spices
Natural supplements
T inctures, tonic teas, and elixirs
Sweeteners
Smoothie-Making T echniques
Peeling, seeding, coring, and chopping
Doing things in order
Blending frozen ingredients
Chapter 15: Fruit Smoothies
Breakfast and Snack Smoothies
Dessert Smoothies
Fruit Mocktail and Cocktail Smoothies
Chapter 16: V egetable Smoothies
Breakfast and Snack Smoothies
Lunch and Dinner Smoothies
V egetable Mocktail and Cocktail Smoothies
Chapter 17: Dairy SmoothiesBreakfast and Snack Smoothies
Lunch Smoothies
Dessert Smoothies
Dairy Mocktail and Cocktail Smoothies
Chapter 18: Frozen Smoothies
Making Frozen T reats
Iced Smoothies
Granite
Sherbet
Part V : The Part of T ens
Chapter 19: T en Frequently Asked Questions about Juicing
and Smoothies
What Are the Benefits of Juices and Smoothies? What’ s the Dif ference between Juicing and Smoothies? Can I Get the Same Health Benefits with Smoothies as I
Get from Juices? Are Juicing and Smoothies Only for Health Nuts? W ill I Feel Dif ferent if I Start Juicing Regularly? How Much W ill It Cost Me to Get Started? Isn’ t Cleaning a Juicer a Pain in the Neck? What’ s the Big Deal about Or ganic? W ill My Skin T urn Y ellow if I Juice Carrots? Aren’ t Smoothies Filled with Calories? Chapter 20: T en Antioxidant-Rich Fruits and V egetables
Açai Berries
Black RaspberriesW ild Blueberries and Cranberries
Black Plums and Prunes
Blackberries
Red Beans, Kidney Beans, and Black Beans
Artichokes
Garlic
Cabbage and Broccoli Rabe
Purple Cauliflower
Appendix: Metric Conversion Guide
Cheat SheetJuicing & Smoothies For Dummies®
by Pat Crocker
Juicing & Smoothies For Dummies®
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Crocker, Pat
Juicing and smoothies for dummies / Pat Crocker. Includes index. ISBN 978-1-118-38749-8
1. Fruit juices. 2. Vegetable juices. 3. Smoothies (Beverages). I. Title. TX840.J84C75 2012 641.87’5 C2012-902736-7ISBN 978-1-118-39570-7 (ebk); ISBN 978-1-118-39571-4 (ebk); ISBN
978-1-118-39569-1 (ebk)
Printed in the United States
1 2 3 4 5 RRD 15 14 13 12 11
About the Author
Pat Crocker knows about food, herbs, and health from the
ground up. She has enjoyed a long career teaching, researching,
writing about, growing, and speaking about healthy food and
herbs. A home economist (Ryerson University, BAA, 1975), she
taught high school immediately upon graduating from the
University of Toronto’s Ontario Institute for Studies in
Education. After leaving teaching, Pat started a niche food public relations
company, Crocker International Communications, Inc.,
operating in Toronto with food and consumer accounts. She
sold the company, moved to a log cabin on the Saugeen River in
southern Ontario, and hosted Riversong Herb Walk and
Gourmet Lunch programs in the 1990s. Now an award-winning author and regular writer for food and
garden magazines, Pat’s articles have appeared in national and
international magazines and newspapers. She has been proﬁled
in Herbs for Health and the Toronto Sun; on Canada’s CTV, CBC,
and City Television; and on radio stations throughout the
United States and Canada. She lectures about food and herb
topics throughout the United States and Canada. The 2011 International Herb Association Professional Award
given for outstanding contributions to the Herb Industry and
the 2009 Gertrude H. Foster award from the Herb Society of
America for Excellence in Herbal Literature have both honoredPat. Her books, The Juicing Bible and The Vegan Cook’s Bible
have won “Best in the World” awards from the International
Gourmand Culinary Guild. Pat’s other books include The Healing Herbs Cookbook; The
Juicing Bible; The Smoothies Bible; The Vegetarian Cook’s Bible;
The Vegan Cook’s Bible; The Yogurt Bible; 150 Best Tagine
Recipes; Everyday Flexitarian: Recipes for Vegetarians and Meat
Lovers Alike, co-authored with Nettie Cronish; Oregano; Herbs of
the Kasbah; Pelegoniums, co-authored with Joyce Brobst and
Caroline Amidon; and Preserving: The Canning and Freezing
Guide for All Seasons. Pat’s lifework embraces food, her spirit is entwined with plants,
and she nourishes readers, listeners, and audiences with her
knowledge and love of both. Dedication
This is a book for people who envision a healthy life for
themselves and their families. I dedicate it to you, no matter
where you are on the path to healthy living. Author ’ s Acknowledgments
With 13 books under my pen, I have come to understand how to
write cookbooks. I’ve worked with co-authors, editors, copy
editors, food editors, designers, recipe testers, and several
publishers. And from each, I have learned more about the
business of developing, testing, and writing recipes; researching
health issues; and the art of writing. Thanks to all the
professionals for sharing what they know. I was delighted to write this book for John Wiley & Sons Canada. Thanks to Anam Ahmed, acquisitions editor, for asking.Elizabeth Kuball is amazing. While we’ve never met face to face,
I know that we would have much to discuss if ever we did. Her
editing skills have shaped this book from the Table of Contents
forward. It’s nice to know that someone has your back, and with this
book, I had three experts on my team: Emily Nolan tested the
recipes, Patty Santelli did the nutrition analysis, and Candice
Schreiber was the technical editor. Thanks for your professional
work on this book. After 13 books, my family and friends know the drill. They give
me space and time to do the long and solitary job of crafting
words for paper. They nurture me when I just want to linger in a
garden or on a trail. And they cook and clean. Thank you, each
one, especially Shannon and Gary for loving and caring. Publisher’s Acknowledgments
We’re proud of this book; please send us your comments at
http://dummies.custhelp.com . For other comments, please
contact our Customer Care Department within the U.S. at 877-
762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. Some of the people who helped bring this book to market
include the following:
Acquisitions and Editorial
Project Editor: Elizabeth Kuball
Acquiring Editor: Anam Ahmed
Copy Editor: Elizabeth KuballTechnical Editor: Candice Schreiber
Recipe Tester: Emily Nolan
Nutrition Analyst: Patty Santelli
Production Editor: Lindsay Humphreys
Editorial Assistant: Kathy Deady
Cover Photos: © Ivan Mateev/iStock
Cartoons: Rich Tennant (www.the5thwave.com )
Composition Services
Senior Project Coordinator: Kristie Rees
Layout and Graphics: Andrea Hornberger
Proofreaders: John Greenough, Penny Stuart
Indexer: Ty Koontz
John Wiley & Sons Canada, Ltd.
Deborah Barton, Vice President and Director of Operations
Jennifer Smith, Publisher, Professional and Trade Division
Alison Maclean, Managing Editor, Professional & Trade
Division
Publishing and Editorial for Consumer Dummies
Kathleen Nebenhaus, Vice President and Executive
Publisher
Kristin Ferguson-Wagstaffe, Product Development DirectorEnsley Eikenburg, Associate Publisher, Travel
Kelly Regan, Editorial Director, Travel
Publishing for Technology Dummies
Andy Cummings, Vice President and Publisher
Composition Services
Debbie Stailey, Director of Composition ServicesIntroduction
I’m excited to be writing this book, and I’m even more excited
that you’re reading it. I’m delighted to have the chance to share
all that I know about being healthy and preventing disease,
along with my tips and recipes for making great smoothies and
juices. I’m thrilled that you’ve chosen this book to help start
you on an 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. I call this decision to make juices and smoothies part of your
diet 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 researchersin 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. Even though there may seem to be contradictory, complicated,
or even depressing news about food and disease, there is one
constant fact that was expressed over 7,000 years ago by
Hippocrates, the father of Western medicine: “Let food be your
medicine and your medicine be your food.” This is just as true
today as it was then. I’m convinced that eating a wide variety of
colorful fresh fruits and vegetables is key to experiencing
optimum health. Turns out that it’s pretty simple: Eat or drink
more fruits and vegetables to be well. About This Book
Juicing & Smoothies For Dummies 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. The book is loaded with recipes — 50 juice recipes and 50
smoothie recipes — so you’re bound to ﬁnd a wide variety of
drinks you’ll love. But this isn’t just a recipe book — I also
provide a wealth of information on equipment, fruits and
vegetables, and a healthy lifestyle. Conventions Used in This Book
I don’t use many conventions in this book, but I do use a few
that you should be aware of: When I introduce a new term, I italicize it and deﬁne it
shortly thereafter (often in parentheses). I use monofont  for all web and e-mail addresses. Note: When this book was printed, some web addresses may
have needed to break across two lines of text. If that happened,
rest assured that we haven’t put in any extra characters (such
as hyphens) to indicate the break. So, when using one of these
web addresses, just type in exactly what you see in this book,
pretending as though the line break doesn’t exist. What Y ou’r e Not to Read
You can skip sidebars (that’s the text in gray boxes). Although
the sidebars are interesting, they’re not critical to your
understanding of the subject at hand. You also can skip
anything marked with the Technical Stuff icon (see “Icons Used
in This Book,” later, for more information). Foolish Assumptions
I don’t make a ton of assumptions about you as the reader (after
all, you know what they say about assuming). But I do assume
the following:
 You’re interested in being healthy by replacing meals with
juices and smoothies. You’re interested in trying new juice and smoothie recipes. If this is you, you’ve come to the right book! How This Book is OrganizedThis book’s 20 chapters are divided into ﬁve parts. Here’s a
guide to what each part covers. P a r t  I :  A n  I n t r o d u c t i o n  t o  J u i c i n g  a n d
S m o o t h i e s
Part I gives you the what, how, and why of juicing and
smoothies. This is where you discover the difference between
the two drinks and what each will do for you. This part gives
you tips for buying a juice extractor or a blender and loads you
up with great information on shopping, handling, and storing
fresh fruits and vegetables. Finally, it shows how juices and smoothies can meet the needs
of people at every stage of life, from babies to teenagers to
seniors and people who are pregnant or diabetic. It even gives
you some help with healthy choices for your pet. P a r t  I I :  L i q u i d  G o l d :  T h e  H e a l t h
B e n e f i t s  o f  J u i c i n g  a n d  S m o o t h i e s
In this part, you explore the beneﬁts of smoothies and juices. I’ve researched a wide number of sources in order to give you
up-to-date information on nutrients and where to ﬁnd them in
foods. Part II also shows you how to use these drinks to look
younger and live longer; improve your skin, hair, and nails; lose
weight; increase energy; and boost your memory and immune
function. Part II is also where you ﬁnd the details of cleansing and
detoxiﬁcation. I outline the difference between a cleanse and a
detox program and explain how to safely enjoy one or the other. Finally, I lay out a short, ﬁve-day detoxiﬁcation plan and a
longer, 28-day plan with lots of room for personalization.P a r t  I I I :  G e t t i n g  J u i c e d
Part III gets you going with the ingredients and techniques of
juicing. This is where all the juicing recipes are located. Chapter
11 has fruit juices for every time of day. Vegetables are juiced in
Chapter 12. Chapter 13 explains how you can deal with all the
pulp you’ll be left with when the juicer extracts the juice from
the fruit or vegetable. P a r t  I V :  S e r v i n g  U p  F r e s h  S m o o t h i e s
Part IV gets you making smoothies. It explores a pantry of
healthy ingredients that can be added to smoothies and gives
you some great recipes for fruit and vegetable smoothies that
will take you from breakfast to lunch, as well as snacks. I
include recipes for milkshakes, cocktails, and other treats for
special occasions, not because these drinks are particularly
healthy, but because they’re a natural part of a book on this
topic — and of life. P a r t  V :  T h e  P a r t  o f  T e n s
This wouldn’t be a For Dummies book without a Part of Tens. This part is a very good place to start if you want to ﬁnd some
tips and quick facts about juicing and smoothies. Here I answer
ten frequently asked questions about juicing and smoothies and
list ten antioxidant-rich fruits and vegetables. 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. Wher e to Go fr om Her e
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. I hope you achieve a healthy lifestyle that includes juices and
smoothies and a whole-foods diet because I know for a fact thatit’ll be a great place for you to be.Part I
An Introduction to Juicing and
Smoothies
In this part . . .If you’re just getting started with juicing and smoothies, this
part is a great place to begin. It starts by telling you what juicing
and smoothies can do for you. Then it walks you through the
equipment you need (don’t worry — it’s not much) and how to
buy fruits and vegetables. I end the part by giving you juicing
and smoothie guidelines for every stage of life, and special
needs such as pregnancy and diabetes.Chapter 1
Drinking Your Way to Better Health
In This Chapter
 Getting acquainted with the liquid lifestyle
 Looking at what juices and smoothies offer
 Juicing for the joy of it
 Savoring smoothies
Welcome to a healthier life through juicing and smoothies! With
this book, you can regain your natural energy or life force by
eating and especially by drinking to be well. Energy is the basic
force throughout all of nature that drives life. It starts at the
cellular level. To nourish the cells and live life at optimum
health, we need four essential components: sleep, air, water,
and nutrients. You can get those nutrients from a variety of sources, but you
get the most bang for your buck with whole, organic foods. Whole foods are unprocessed and unreﬁned, not chemically
treated, and they’re in as pure a state as possible when we eat
them. Whole foods are fresh fruits and vegetables, whole grains,
legumes, lentils, nuts, seeds, herbs, unprocessed meat, and
dairy products. Whole foods offer a wide variety of nutrients
including phytonutrients; not only are they a source of soluble
and insoluble ﬁber but they’re also relatively low in fat. Juices and smoothies offer immediate results and a gigantic
step along the path towards health and wellness. If you own a
blender, you can start today and with very little money, time, or
effort, you’ll have more energy, improved digestion andelimination, a stronger immune system, a better memory, and
healthy skin and nails — and you’ll likely lose some weight, too. When you start drinking your way to better health, you’ll feel
positively charged and fully able to take whatever life has to
offer. The Liquid Lifestyle
Let me explain what I mean by the term liquid lifestyle. First, I
use the word liquid to describe juices and smoothies. I like to
think of juices and smoothies as drinkable whole foods. They’re
liquid and, therefore, drinkable because:
 A juice machine has pressed or spun the water along with
the nutrients out of them. The powerful blades of a blender have broken down the
carbohydrate and ﬁber so much that they’re liquidized
and easily swallowed. The word lifestyle indicates that drinking juices and smoothies
is something that becomes a part of your life because it’s
incorporated into a daily routine. So, the liquid lifestyle is a
convenient way to incorporate organic, whole fruits and
vegetables into your daily life in order to feel great and stay
healthy. The liquid lifestyle starts with healthy habits. You don’t need a
miracle pill or expensive supplements to enjoy good health, and
you don’t need to radically overhaul your life or your diet. When you opt for a liquid lifestyle, you’re choosing to add one
new healthy habit. That’s it — simple and convenient. It’s not
daunting or mystifyingly complicated. Instead, it’s easy and fun,
with rewards that you may not expect. And if you keep at it by
following some of the tips in this book, it’s a habit that will leadto other healthy food decisions without making you feel like
you’re giving something up. By making this one healthy decision to drink juices or
smoothies when your energy starts to wane or when you feel
thirsty or hungry, you’re doing more than just one positive
thing for yourself. Here are just some of the magical things that
result from choosing a liquid lifestyle:
 You’re eliminating high-fat and high-calorie foods that only
add calories with no nutrients. You’re resetting your taste sensors to eliminate your
craving for salty or sugar-ﬁlled junk food. You’re adding valuable ﬁber to help your body eliminate
toxins and keep you regular. You’re ﬂooding your cells with high-quality nutrients that
repair cells and protect against diseases. In fact, when you’re enjoying a liquid lifestyle, you’re doing so
much more than simply feeding a thirst or hunger. A liquid
lifestyle can change the way you think about yourself. It can
pave the way for a shift in your diet almost automatically,
without making you feel deprived. After all, who wants to follow
a refreshing fruit or vegetable juice with french fries? Life in the 21st century is exciting, fast paced, and, at times,
stressful. It’s a double whammy that as life gets faster, so does
our food. So, most people are grabbing reﬁned and processed
foods with less ﬁber and nutrients when their hectic jobs and
busy schedules are actually pushing their bodies to require
more and more quality foods just to keep them functioning. I know from experience that from the very ﬁrst glass of raw,
fresh vegetable juice, you’ll feel the immediate response fromyour body. Keep up the liquid lifestyle, and you’ll be drinking
yourself to better health. The one key beneﬁt of juices and smoothies is that they
boost your intake of fresh fruits and vegetables, two of the
most important whole foods. Healthy Living 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. You’ll save
money and get more of your daily nutrient requirements by
drinking two or more pure fruit or vegetable drinks. The
advantage of eating or drinking whole fruits and vegetables is
that they contain so many complementary nutrients and trace
elements, not just the major ones such as calcium or vitamin C
or A. These complementary nutrients help the body metabolize
or use the vitamins or minerals that we assume we’ll be getting
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
foods and allow the body to fully use them. For example, if youwere 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 physical well-
being. Take a peek at what you can expect from healthy living in
a glass:
 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, peppers — are
essential for healthy skin. Vitamin A, found in apricots,
carrots, spinach, and squash, protects the skin from sundamage. 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, sea vegetables, and oranges 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 aquick 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 ofyears 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 your own smoothies and iced
drinks (see Chapter 18) 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 14.Here are a couple of the beneﬁts you can enjoy by using herbs
in smoothies:
 Enhanced energy: The University of Maryland Medical
Center says that American ginseng is “widely used to
strengthen the immune system, and increase strength and
vigor.” 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. According to the University of Maryland Medical
Center, “A number of studies have found that ginkgo has a
positive effect on 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 1/4 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.Chapter 2
What Juices and Smoothies Are and
What They Can Do for You
In This Chapter
 Deﬁning juices and smoothies
 Understanding the value of juices and smoothies
 Recognizing what juices and smoothies will do for you
Not only are smoothies and juices good for you, but they’re fun,
easy, and convenient, and they taste like an indulgent treat. They make enjoying your local abundance of fresh fruits and
vegetables an everyday pleasure simply by drinking them. They
do so much for your body, and developing this one healthy
habit is as important as deciding to quit smoking. Reaching for fresh homemade juices or smoothies every day
could be the single most important decision of your life. Why? Because it will impact your mental, physical, and emotional
well-being. It will bring about even more changes in your life
and in ways that you can’t begin to know when you start. The quality of your life is only as good as the quality of the
foods that sustain your body. The surest way to attain the goals
of health, energy, and freedom from disease is to eat a diet rich
in whole foods, such as whole grains, legumes, fruits,
vegetables, herbs, nuts, and seeds. Fresh smoothies and juices
are bursting with proteins, carbohydrates, essential fatty acids,
vitamins, minerals, live enzymes, and phytonutrients that are
vital to your health.In this chapter, I give you a close look at what makes a smoothie
different from a juice. If you’re wondering exactly what they do
for your body, you’ve come to the right place — this chapter
highlights the beneﬁts of both. Finally, it helps you decide
whether one or the other (or both) ﬁts you and your lifestyle. Juicing and Smoothies Defined
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). W h a t  i s  j u i c e ? Juice is the water and most of the nutrients that have been
separated from the carbohydrate or ﬁbrous pulp in fruits and
vegetables. Sometimes a very limited number of healthy
ingredients are added to juice, but these aren’t necessary and
only boost certain nutrients (see Chapter 6). You can squeeze or press citrus fruit (like oranges, grapefruits,
and lemons) in order to get the juice, but the only way to juice
at home is to run raw, fresh fruits and vegetables through ajuicing machine that presses or cuts and spins them so that the
juice is extracted from the pulp. You need a juice machine to make fresh homemade fruit
or vegetable juice, and you need a citrus press to make
citrus juices. You can’t make juice in the blender. W h a t  a r e  s m o o t h i e s ? When a liquid (such as fresh juice, milk, or broth) and fresh
fruits and/or fresh vegetables are combined in a blender and
processed into a purée, the resulting drink is called a smoothie. The whole fruits and vegetables with the skin (if organic), but
not inedible seeds, are blended until the cells in the fruit and
other ingredients are so small that they’re transformed into a
drinkable liquid. Smoothies may have lots of other ingredients
added (see Chapter 14), but the main ingredients are the liquid
and the fruits and/or vegetables. The best machine for making smoothies is a blender or a
Vitamix. You can use a food processor, but the drink won’t
be as thick and smooth, and it may leave a mess when the
bowl is removed from the base. A brief history of juicing
The Dead Sea Scrolls have revealed that mashing pom egranat e and ﬁgs
for “profound strength and subtle form” was practiced from before 150
b.c. This is perhaps the ﬁrst record of man’s attempt to separ ate the vital
juices from fruits and vegetables for their heal ing beneﬁt s.
Throughout the ages, herbalists and other heal th practitioner s have
grated or ground fresh herbs and soft fruits and pressed the juice alongwith the healing, active constituents from them . Dr. Max Gerson was the
ﬁrst to put forth the concept that diet coul d be used as cancer  (and other
disease) therapy, but it wasn’t until the 1930s when author and raw food
proponent, Dr. Norman Walker invented the ﬁrst juicing machi ne that
juicing became widely available. Cumbersome and yet effective, Walker’s
machine, called the Norwalk, ﬁrst grates and squeeze s fruits and
vegetables. The pulp is placed into a linen bag and pressed using a
hydraulic press. The ﬁrst of its kind and still available, the Norwalk
allowed ordinary people to effectively extract the juice from fruit and
vegetables. Around the mid-1950s, the Champion machi ne, the ﬁrst masticating juicer,
was invented. The high speed (4,000 rpm) of the turning rod caus es
friction, which heats the juice and destroys the live enzy mes and other
nutrients. In 1993, the world’s ﬁrst twin-gear juice extractor, called the Greenpower
juicer, was produced. It’s based on the old mortar-and- pestle method of
pressing out the maximum living nutrients from fruits and veget ables
without losing them to heat. Today, many great makes and models of juicing machi nes are available. W h a t ’ s  t h e  d i f f e r e n c e  b e t w e e n  t h e  t w o ? The differences in these healthy drinks are in the ingredients
and the equipment used to make them. Juices are made from
fresh fruits and vegetables, and that’s it. You need a juicing
machine to separate the juice from the pulp of the fruit or
vegetable. Juices are the pure water and nutrients, including the
pigments of the fruits and vegetables they’re made from, so
they’re thin and range in color from bright green to yellow to
orange to red and pink and even blue.Smoothies, on the other hand, are made from a large range of
many more ingredients. They, too, are made from fresh fruits
and/or vegetables, but they have some liquid (fruit or vegetable
juice, broth, milk, or yogurt) added and may include nuts,
seeds, ice cream, frozen fruits or vegetables, supplements, and
other health products. Smoothies are smooth and thick and
tend to be lighter or more muted in color than their juice
counterparts. A brief history of smoothies
Around the turn of the 20th century, soda fount ain jerks were hand-
tossing stainless steel cups of cream y milkshakes from milk, ice cream ,
and ﬂavored syrups. But the fruit smoothie hadn’ t even been thought  of
yet, nor was it possible until Fred Waring marketed Steve Poplawski’s
new invention, which came to be know n as a blender. The blender was ﬁrst sold to drugstores with soda fount ains and to bars
and restaurants with bars. Milkshakes were the ﬁrst drinks to be made in
the new blender machines. These new  machi nes didn’t com e to be used
on the beaches of California until around the mid-1960s. The earliest fruit
smoothies were thick, frozen drinks made from orange juice,
strawberries, and ice, and although they shared the electric blender  in
common with the longer-standing milkshake, smoothies were a
completely different drink aimed at cool ing and refreshing beach- goer s.
Catering to the resurgence of macrobiotic veget arianism in the United
States, restaurants added smoothies to their menus , and the drink spread
around the country. Many commercial products have evolved since the late 1960s, and now
the word smoothie is generic, meaning a thick drink blended from fruit
juice and fruit. Today the international  smoothie indus try is a multi-billion-
dollar revenue generator with new drinks sporting suppl ements and
herbal tinctures along with other heal ing substances . Cookbook authors (like me) have expanded the s moothie categor y to
include vegetables and dairy, bringing it right back  to the milkshake. Butthe true smoothie will always be the icy cold fruit juice, fresh fruit, and ice
beach quencher. An Intr oduction to Juicing
With science backing the idea that diet has a direct effect on
health, more and more people are coming to realize that fresh
juice can be used to help prevent disease and all sorts of
modern ailments. It didn’t take long for gyms, clinics, health
clubs, pharmacies, health or whole-food shops, homeopathic
establishments, and even chain fashion stores and, of course,
malls to realize that the health drink trend was something they
could capitalize on. Although you can buy commercial juices in stores and
restaurants, it’s still healthier, not to mention less expensive, to
juice at home using fresh, organic fruits and vegetables. A whole
new generation of affordable, centrifugal juicing machines that
are smaller and easier to clean have made the juicing revolution
a fact of modern life. If you don’t have a juicer, ﬂip to Chapter 3 — it deﬁnes
the types of juicers available and gives you great tips on
what to look for in buying one. You can’t make juices
without a juicer. T h e  b e n e f i t s  o f  j u i c i n g
There are many, almost too many, beneﬁts to list. And you may
ﬁnd, as I did, that some beneﬁts you just can’t know until you
experience them. If you get into the habit of making and
consuming fresh juices twice a day, you’ll sense the juiceinstantly release nourishment into your bloodstream. It’s a
close-your-eyes-and-savor-the-experience kind of moment when
you tip the glass and let the brilliant liquid slide effortlessly
down your throat. Taking a juice break is like a visit to a spa —
relax and enjoy doing something special for yourself. Contributing to your daily intake of fruits and vegetables
Many health professionals and institutions tell you how many
fruits and vegetables to eat in a day, and as long as their
minimum numbers are no less than ﬁve, they aren’t exactly
wrong. It’s just that, in their desire to get you to eat more than
the average two vegetable servings most Americans eat in a
day, they’re happy just to see you increase that less-than-
adequate number. What they may not explain is that if you eat at least seven and
closer to ten servings of fruits and vegetables daily, the
antioxidants and other phytonutrients will help reduce the risk
of modern diseases such as cancer, obesity, heart disease,
stroke, arthritis, asthma, macular degeneration, and
diverticulosis. But man, that’s a lot of fresh fruits and
vegetables! That’s where juicing comes in. A juice may consist of one apple,
two carrots, one beet, a piece of ginger, and half a lemon. It
delivers a full serving of fruit, along with three servings of
vegetables — all in one drink. You can dramatically increase your daily intake of fruits
and vegetables by drinking smoothies and juices. Pr eventing modern diseasesPeople don’t get scurvy nowadays, but from as far back as
Hippocrates in 400 b.c., it was a dreaded and fatal disease. Long-
voyage sailors ate fresh lemons or limes to prevent scurvy
(hence the name “limeys” for Englishmen). Jacques Cartier, a
16th-century North American explorer relied on native people,
who gave them a boiled tea of juniper needles and saved his
small group that had tried to overwinter in what is now Nova
Scotia. The action of preventing scurvy was called antiscorbic
long before anyone knew about vitamin C.
The discovery of vitamin C around the turn of the 20th century
was a major turning point for food research. We’ve come a long
way in understanding just what’s in the foods we eat. Today we
know the science behind what the ancients knew from
experience: that fruits and vegetables actually prevent diseases. We also know that we need to eat a wide variety of them to
ensure that we get the full spectrum of the nutrients they have
to offer. Here’s a quick highlight (see Chapter 6 for more):
 Fiber: Only fruits and vegetables contain soluble and
insoluble ﬁber, which controls blood glucose levels to
prevent diabetes, reduces cholesterol and the risk of heart
disease, and reduces the risk of diverticulosis and a
variety of cancers. Antioxidants: Found mostly in fruits and vegetables (along
with red wine and dark chocolate), antioxidants reduce the
risk of coronary heart disease, reduce cell damage, and
prevent aging and cancers. Phytonutrients: The phytonutrients in fruits and
vegetables prevent a variety of human ailments, including
arthritis, diabetes, and osteoporosis. Vitamins and minerals: More than any other foods, fruits
and vegetables are high in these essential nutrients that
build and repair cells and tissue, protect against colds andﬂu, and keep the organs and glands functioning at their
best. Phytonutrients and trace elements are like keys opening
the door for vitamins and minerals to be taken up by the
body. They’re missing from manufactured supplements, so
the body misses out on all the beneﬁts from the vitamin or
mineral you thought it was getting. (See the nearby sidebar,
“The synergistic value of complete nutrients” for more.) The synergistic value of complete nutrients
Juices and smoothies are made from whole fruits and veget ables, so they
contain all the particular nutrients found in those foods  — including other
vitamins and minerals, enzymes, trace elements, phytonut rients, and even
some active components that haven’t yet been discovered. Commercial
supplements isolate one or two major nutrients like vitamin B or calcium,
and they fail to include all the more subtle phytonut rients that make it
easy for the body to assimilate and use the larger ones . Foods are synergistic. The interaction of the nutrients found in fruits and
vegetables, as well as all whole natural foods , has a sum total beneﬁt  that
outweighs the beneﬁt of each food’s individual  nutrients. That ’s why you
can’t isolate just one vitamin or mineral in a suppl ement for optimum
nutrition. Eating the whole fruit or veget able is synergistic, meani ng that
those foods work together to provide the optimal level of vitamins and
other nutrients for optimum health. Quite simply, natural whole foods and the nutrients found in them  are best
adapted to the human digestive system. The body  know s what to use and
what to discard. Only by consuming the whole fruit or veget able can yoube sure that the vitamins and minerals you know  are in those foods  will be
taken up by the bloodstream and used by your cells. As the American Cancer Society says, “Available scientiﬁc evidence does
not support claims that taking phytochem ical suppl ements is as helpful as
consuming the fruits, vegetables, beans , and grains from which they are
taken.”
Raw, live enzymes and phytonutrients
According to the American Cancer Society, phytochem icals are “a wide
variety of compounds produced by plants.” They  include nutrients that
are called antioxidants, ﬂavones, isoﬂav ones , catechi ns, anthocy anins,
isothiocyanates, carotenoids, allyl sulﬁdes , and polyphenol s, among
others. Only a small number have actually been discovered, nam ed, and studied,
and that’s the main reason why nutritionists urge us to eat a wide variety
of whole natural foods, including fruits and veget ables. In Chapt er 6, you
ﬁnd a list of some of the most widely studied phytonut rients and an
explanation of what they do for the body . Although they have many beneﬁts, perhaps  the most important funct ion of
phytochemicals is that some of them  help prevent the formation of
carcinogens (substances that cause cancer); they block the action of
carcinogens or they act on cells to suppr ess cancer  developm ent. Many
experts including the American Cancer  Society sugges t that peopl e can
reduce their risk of cancer signiﬁcant ly by eating more fruits, veget ables,
and other foods from plants that cont ain phytochem icals. One of the main reasons why raw food proponents  claim the advantages
of fresh juice and natural, uncooked whole foods  is that they cont ain“live” active enzymes. Enzymes are minute com ponent s of plant foods
that work with vitamins and other nutrients to facilitate digestion through
chemical reactions in the body. Heating by cook ing and pasteurization
kills enzymes, so by drinking raw fresh juice, the enzy mes in the juice
actually save the body from using its own enzy mes. This allows ener gy to
be shifted from digestion to other body  funct ions like cell repai r,
protection, and rejuvenation. Building a str onger immune system
Immunology (the study of the immune system) is a growing and
dynamic ﬁeld. The immune system includes the lymphatic
organs (thymus, spleen, tonsils, and lymph nodes) and white
blood cells, along with other specialized cells. Its prime function
is to protect the body against infection and diseases. Factors that cripple the immune system are stress, free radicals,
nutritional deﬁciencies, sugar, obesity, fats in the blood, and
alcohol. So it makes sense to eliminate those factors from your
life. You’ve taken the ﬁrst step in building a stronger immune system
by becoming interested in your health. Optimal immune
function requires a healthy diet (including juices), exercise, and
a positive mental attitude. Impr oving memory
Memory and cognition problems can be a result of many things,
including poor nutrition and amino acid balance, allergies,
candidiasis (yeast infection), thyroid disorders, low blood sugar,
and poor circulation to the brain. However, a general decline in
mental performance is caused most often by free radical
damage. Juicing with fruits and vegetables that are high in
antioxidants (see Chapter 20) protects all the body’s cells,including the brain, from the ravishing effects of the unstable
oxidizing free radicals. Table 2-1 lists some brain-boosting nutrients that you can get in
juices. Incr easing energy
It’s incredible to think that the process of digestion, something
most of us never think about, can be so complex and take so
much energy. Digestion involves chewing and grinding food, as
well as chemical processes that require enzymes to release
small nutrients into your system to break food into smaller
molecules. Proteins, carbohydrates, and fats all require a
different set of enzymes to unlock their key components. And
the whole process takes energy. When you present your digestive system with pure raw fruit or
vegetable juice, there is no digestive process that has to takeplace because the nutrients in the water have already been
extracted from the carbohydrate and ﬁber. So you give your
digestive system a break and allow the energy that would have
gone into breaking down the food go to repairing and protecting
cells. Impr oving sex drive
Hormones hold the key to sexual desire or the ability to
function sexually. A healthy, high-ﬁber, low-fat diet; exercise;
and freedom from stress, especially psychological issues, all
can contribute to sexual vitality. Raw foods, especially
vegetables, contribute to hormone health and healthy libido. Both vitamin C and zinc have been shown to assist in the
production of testosterone and sperm. The best Vitamin C juice
sources are cabbage, strawberries, spinach, citrus fruit,
broccoli, kale, and peppers. The best zinc juice sources are
ginger, turnips, parsley, carrots, garlic, spinach, cabbage, and
grapes. Impr oving digestion and elimination
As people age, their stomachs produce less acid, and breaking
down food becomes a problem — it seems to occur between the
ages of 35 and 45. If the body isn’t digesting food properly, the
nutrients don’t enter the bloodstream, and all sorts of
deﬁciencies can occur, even if you’re eating normally. Drinking raw fruit and vegetable juices gives your body a break
by delivering ready-to-use nutrients. There are also some
excellent digestive enzymes found in some fruits, vegetables,
and herbs including pineapple, papayas, fennel, ginger, and
licorice. (See Chapters 11 and 12 for digestive juice recipes. )Fiber is the one key factor in the body’s ability to eliminate
waste on a regular basis. Include sources of both soluble and
insoluble ﬁber in your diet by opting for plant foods, smoothies,
and vegetable juices. Losing weight
Because it impacts heart disease, stroke, and diabetes, obesity
(deﬁned as being 20 percent over the recommended weight) is
considered to be a leading cause of death in the United States. Juice from fresh fruits and vegetables is virtually fat free, and
juice from vegetables is low in sugar. Drink them on a regular
basis, and two things happen: You start to lose your appetite for
high-fat, high-calorie junk foods, and you start to feel better,
with more energy to get up and get active. See Chapter 7 for
more information on how juices and smoothies can set you on a
healthy diet for losing weight and increasing health. Juicing can be the spark that helps you burn more
calories than you take in. Getting clear er skin and healthier nails and hair
Nutritional deﬁciencies show up ﬁrst in your hair, nails, and
skin, and juicing is the best way to address low levels of
nutrients at the cellular level. Here are some vital nutrients for
clear skin and healthy nails and hair:
 Vitamin C: Fruits and vegetables that are high in vitamin C
— such as cabbage, strawberries, tomatoes, citrus fruit,
and peppers — help to build collagen, which gives
ﬁrmness as well as elasticity to skin to prevent wrinkles
and leathery texture; neutralize free radicals to helpreduce aging effects; and promote glowing skin, nails, and
hair. Vitamin A: Vitamin A protects the skin from sun damage
that leads to skin cancer, balances skin oils, provides a
healthy skin color, and assists in treating blemishes. It’s
important for the health of the root and bulb of the hair
follicles. Deﬁciency results in dry, brittle nails. Apricots,
mangoes, cantaloupe, carrots, spinach, kale, sweet
potatoes, parsley, collard greens, turnip greens, and
squash are high in vitamin A.
 Vitamin E: Vitamin E is found in dark green leafy
vegetables, wheat germ, nuts, and seeds. It protects skin
cells from aging. B-complex vitamins: The B vitamins are responsible for
preventing hair loss and graying hair. A deﬁciency of B
vitamins causes fragile nails. The best juice source of B
vitamins is leafy green vegetables. Whole, unreﬁned grains;
poultry; ﬁsh; eggs; nuts; beans; and meats are food
sources. Biotin: Deﬁciency contributes to hair loss. The best food
sources are brewer’s yeast, soy products, brown rice, eggs,
walnuts, pecans, barley, oatmeal, and sardines. Iron: Low levels of iron in tissues can cause hair loss and
fragile, brittle, ridged, or thin nails. The best food sources
are parsley, beet greens, chard, dandelion greens, broccoli,
cauliﬂower, strawberries, asparagus, blackberries,
cabbage, cucumbers, and alfalfa. Fresh juice versus eating the whole fruit or
vegetable
As important as fresh juice is, it can’ t totally replace whole fruits and
vegetables in your diet. The ﬁber in fruits and veget ables is vitallyimportant to your health, and that essential com ponent  is removed with
the carbohydrate pulp when you juice. Having said that, juice is still extremely important in delivering the full
range of nutrients that fruits and veget ables have to offer. Juice is easier
for your body to digest precisely becaus e it does n’t cont ain ﬁber  or
carbohydrates. This makes it an excellent drink for snack s and for
cleansing or detoxing. Smoothies are made by chopping up the whole fruit or veget able in order
to make them drinkable. This means that you’re drinking the pulp and ﬁber
along with the pure water and nutrients — exactly as though you were
eating the whole fruit or vegetable. Bottom line: Drinking two or three veget able juices and one smoothie and
eating whole foods including mostly plants (whole grains, fresh fruits and
vegetables, beans and legumes, herbs, and nuts and seeds ) is the best
possible day-to-day diet for optimum heal th. Why homemade beats bottled any day
It’s no secret that many commercial juices cont ain high amount s of sugar
and salt, but did you know that most juices are extracted using chem ical
methods? Orange juice, for example, is available in two forms: frozen
concentrated and not-from-concentrate (which is perceived as being
better because it hasn’t been reduced and then re-cons tituted with
ﬁltered water). But the fact is that both the concentr ated and the “100
percent fresh-picked oranges, nothing added,  nothing taken away” juice
is a heavily processed product that has been de-oxygenated (stripped of
oxygen) in order for it to sit in vats for up to a year before it’s pack aged,
distributed, sold in stores, and consumed. All heat -sensitive nutrients and
live enzymes are gone from this juice before it ever hits your fridge. In
fact, if ﬂavor and fragrance weren’t added to these juices, they “would
taste like sugar water,” according to Alissa Hamilton, author of Squeezed:
What You Don’t Know About Orange Juice.Even if commercial juice were high qual ity and still had its nutrients, the
packaging process can be deadly becaus e the acid from juice in cans
leeches metal from the can; wax and chem icals used to make cartons
contaminate juice packed in them; and shrink-wrapped cartons of juice
have been exposed to high heat in the shrink-wrap proces s.
To be fair, there are small, independent  juice producer s that don’ t use
ﬁltered water and attempt to provide high-qual ity juice. Thes e juices are
packaged in glass bottles and they’re thicker and cloudi er, with some
sediment because more of the whole fruit has been used to make them . Bottom line: Nothing beats fresh juice from fresh, organi c produce taken
right after juicing. An Intr oduction to Smoothies
Smoothies are thick, they taste delicious, they usually satisfy
longer than juices, and best of all, they’re a delicious way to
deliver whole fruits and vegetables to your body. Smoothies
make a considerable contribution to your daily consumption of
ﬁber, fruits, and vegetables, and because they’re made in the
blender, a machine that most households already have, they’re
fast and easy to clean up after making. This makes them good
breakfast and snack choices that easily ﬁt into the demands of
work and family.
_OceanofPDF.com_Juicing_and_Smoothies_For_Dummies_-_Pat_Crocker.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Juicing & Smoothies For
Dummies®
V isit www. dummies. com/cheatsheet/juicingandsmoothies  to
view this book's cheat sheet. T able of Contents
Introduction
About This Book
Conventions Used in This Book
What Y ou’re Not to Read
Foolish Assumptions
How This Book is Or ganized
Part I: An Introduction to Juicing and Smoothies
Part II: Liquid Gold: The Health Benefits of Juicing and
Smoothies
Part III: Getting Juiced
Part IV : Serving Up Fresh Smoothies
Part V : The Part of T ens
Icons Used in This Book
Where to Go from Here
Part I: An Introduction to Juicing and Smoothies
Chapter 1: Drinking Y our W ay to Better Health
The Liquid LifestyleHealthy Living in a Glass
Jumping into Juicing
Savoring Smoothies
Chapter 2: What Juices and Smoothies Are and What They Can Do
for Y ou
Juicing and Smoothies Defined
What is juice. What are smoothies. What’ s the dif ference between the two. An Introduction to Juicing
The benefits of juicing
An Introduction to Smoothies
The benefits of smoothies
Deciding Whether Smoothies and/or Juices Are Right for Y ou
Chapter 3: Buying and Caring for Y our Equipment
Choosing a Juicer
T ypes of juicers
Features to look for in a juicer
Choosing a Blender
T ypes of blenders
Features to look for in a blenderCleaning Y our Juicer or Blender
Cleaning a juicer
Cleaning a blender
Chapter 4: Shopping for and Preparing Fresh Produce
Shopping Like a Pro
Making a list and checking it twice
Knowing what to look for in produce
W eighing your options: Fresh, dried, frozen, or canned
T reating Fruits and V egetables like Gold
Getting them home
Giving them a bath
Storing them to last
Freezing them for the future
Chapter 5: Catering to Special Needs
Choosing Healthy Drinks for Children
T ackling the Needs of T eenagers
Getting the Nutrients Y ou Need as Y ou Age
Pumping Up the Nutrients When Y ou’re Pregnant or
Breastfeeding
Keeping Y our Blood Sugar under Control When Y ou Have
Diabetes
Part II: Liquid Gold: The Health Benefits of Juicing and Smoothies
Chapter 6: Science and Nutrition in a GlassV itamins
Minerals
Enzymes
What do enzymes do. The raw truth
Protein
Fluids
Drink the Rainbow: How to Make Sure Y ou Get the
Nutrients Y ou Need
Chapter 7: Juicing and Smoothies for the Outside
Looking Y ounger
Focusing on free radical damage
Preventing or reversing age spots
Recognizing the anti-aging, restorative power of
green juices
Rechar ging your batteries
Improving Y our Skin
Growing Healthy Hair and Nails
Losing W eight
T aking the long-term approach
Making lifestyle changes
Staying regular with fruit and fiber
Snacking on juices and smoothies
Drinking juices and smoothies as meal replacements
Flushing fats with juice, water, and smoothiesChapter 8: Juicing and Smoothies for the Inside
Increasing Y our Ener gy Level
Fueling the body
Building bones
Living Longer
Lowering your cholesterol with pulp
Preventing cancer
Revving Up Y our Sexy V itality
Balancing hormones
Seeking out sexy nutrients
Boosting Y our Immune System
Flushing and fueling your immune or gans
A voiding immune depressants
Improving Y our Memory
Feeding the brain
Herbs for memory
Chapter 9: Juicing to Cleanse or Detoxify
Cleansing: Clearing W aste from Y our Digestive System
Considering the cleansing power of fruits
Doing a juice cleanse without fasting
Cleansing with a juice fastDetoxifying: Ridding Y our Body of T oxins
Identifying toxic substances
Understanding why you should deal with toxins in
the body
Zeroing in on the best detoxifying juices
Detoxifying: T wo plans
Part III: Getting Juiced
Chapter 10: Juicing Ingredients and T echniques
Juicing Ingredients
Fruits and vegetables
Green grasses, herbs, and sprouts
Healthy additives
Juicing T echniques
Peeling, seeding, and coring (or not)
Juicing from soft to hard and using dif ferent juicer
speeds
Juicing fresh herbs and grasses
How to Cook with Juices
Sauces and glazes
Pasta and rice
Soup and stew
Baked goods
Chapter 11: Fruit JuicesBreakfast Juices
Snack Juices
Digestive Fruit Juices
Fruit Mocktails, Cocktail Mixers, and Punches
Chapter 12: V egetable Juices
Breakfast Juices
Lunch and Dinner Juices
Snack Juices
Digestive and After -Dinner Juices
Exercise Juices
Antioxidant Juices
Elimination Juices
V egetable Mocktails and Cocktail Mixers
Chapter 13: Recycling Y our Juicing Leftovers
Planning Ahead
Recipes for Recycling Pulp
Creating Y our V ery Own Kitchen Spa with Pulp
Skin-Refining Face Mask
Cooling Cucumber Eye Pack
Salt Scrub
Part IV : Serving Up Fresh Smoothies
Chapter 14: Smoothie Ingredients and T echniques
Smoothie Ingredients
LiquidsFruits
V egetables
Green grasses and sprouts
Seaweed
Dairy and dairy alternatives
Nuts and seeds
Grains
Bran, flaxseed, hemp, psyllium, and wheat germ
Herbs and spices
Natural supplements
T inctures, tonic teas, and elixirs
Sweeteners
Smoothie-Making T echniques
Peeling, seeding, coring, and chopping
Doing things in order
Blending frozen ingredients
Chapter 15: Fruit Smoothies
Breakfast and Snack Smoothies
Dessert Smoothies
Fruit Mocktail and Cocktail Smoothies
Chapter 16: V egetable Smoothies
Breakfast and Snack Smoothies
Lunch and Dinner Smoothies
V egetable Mocktail and Cocktail Smoothies
Chapter 17: Dairy SmoothiesBreakfast and Snack Smoothies
Lunch Smoothies
Dessert Smoothies
Dairy Mocktail and Cocktail Smoothies
Chapter 18: Frozen Smoothies
Making Frozen T reats
Iced Smoothies
Granite
Sherbet
Part V : The Part of T ens
Chapter 19: T en Frequently Asked Questions about Juicing
and Smoothies
What Are the Benefits of Juices and Smoothies. What’ s the Dif ference between Juicing and Smoothies. Can I Get the Same Health Benefits with Smoothies as I
Get from Juices. Are Juicing and Smoothies Only for Health Nuts. W ill I Feel Dif ferent if I Start Juicing Regularly. How Much W ill It Cost Me to Get Started. Isn’ t Cleaning a Juicer a Pain in the Neck. What’ s the Big Deal about Or ganic. W ill My Skin T urn Y ellow if I Juice Carrots. Aren’ t Smoothies Filled with Calories. Chapter 20: T en Antioxidant-Rich Fruits and V egetables
Açai Berries
Black RaspberriesW ild Blueberries and Cranberries
Black Plums and Prunes
Blackberries
Red Beans, Kidney Beans, and Black Beans
Artichokes
Garlic
Cabbage and Broccoli Rabe
Purple Cauliflower
Appendix: Metric Conversion Guide
Cheat SheetJuicing & Smoothies For Dummies®
by Pat Crocker
Juicing & Smoothies For Dummies®
Published by
John Wiley & Sons Canada, Ltd. 6045 Freemont Blvd. Mississauga, ON L5R 4J3
www. wiley. com
Copyright © 2013 by John Wiley & Sons Canada, Ltd. Published by John Wiley & Sons Canada, Ltd. All rights reserved. No part of this book, including interior
design, cover design, and icons, may be reproduced or
transmitted in any form, by any means (electronic,
photocopying, recording, or otherwise) without the prior
written permission of the Publisher. Requests to the Publisher
for permission should be addressed to the Permissions
Department, John Wiley & Sons Canada, Ltd. , 6045 Freemont
Blvd. , Mississauga, ON L5R 4J3, or online at
http://www.
The book is a comprehensive guide to juicing and smoothies, providing information on the health benefits, equipment, and techniques for making healthy drinks.
What is the purpose of the book "Juicing & Smoothies For Dummies"?
Juicing separates the juice from the pulp, while smoothies blend the whole fruit or vegetable, including the pulp, into a drinkable liquid.
What is the main difference between juicing and smoothies?
The book highlights the numerous health benefits of juicing and smoothies, including improved digestion, increased energy, and a stronger immune system.
What are the key benefits of juicing and smoothies?
The author emphasizes the importance of incorporating whole, unprocessed foods into one's diet, and encourages readers to make healthy lifestyle choices.
What is the author's approach to promoting healthy living?
The author emphasizes that whole, unprocessed foods are essential for optimal health, as they provide a complete range of nutrients, including phytonutrients, and are not damaged by heat or chemicals.
What is the author's stance on the importance of whole foods?