Green Smoothie 101 [Video]

I'm a big fan of drinking green smoothies and if there is one thing I could get you to start doing today to change your health, it would be loading up on these healthy green drinks. Today I'm doing something a bit different and sharing a video with you to help inspire you to jump start your health with a green smoothie!

Green smoothies have a ton of benefits, such as:

• Green smoothies are perfect for enhancing the immune system, purifying the blood, and rejuvenating the body. They are loaded with vitamins, minerals, fiber, folic acid, chlorophyll, and many other micronutrients. Since you are consuming the greens raw, you are also getting the full nutritional value of the greens as well as their digestive enzymes.  
• Green smoothies are really easy to digest.  Since the greens are blended up, your body doesn’t have to work as hard in order to extract the nutrients and it is much easier on your digestive system. So, if you are someone that has digestive issues, this is a perfect way to add more fruits and veggies into your diet. 
• Green smoothies are fabulous for kids! If you have children or teenagers, I highly encourage you to make a green smoothie with them.  The key is to get them involved and let them help make the smoothie so they feel like they are part of the process (rather than being pressured into drinking something unfamiliar). I have honestly make this smoothie with well over 300 children over the last two years and it always amazes parents what kids will drink when they get to be involved in the process.
• Green smoothies reduce your cravings! When I work with clients in my health coaching practice one of the first things I will get them to do is start drinking green smoothies.  Most of them will immediately notice a decrease in sugar cravings because they are crowding out those less-healthy foods and their body will naturally start to crave fresh foods.  

If you are ready to have more energy and change your health, start with a green smoothie.  

Regardless of the benefits of a green smoothie, if you think that green smoothies are going to taste like liquid barnyard, I’m sure you are not very psyched to get blending.  Today, I’m here to dispel the gross green smoothie myth and show you how to make a delicious smoothie that won’t traumatize you for life!

Helpful tips for beginners:

• It's okay to start slow. If you have never had dark, leafy greens before or are nervous about adding them to the smoothie, start with a small amount.  You can always add more later and there is no reason to overload your drink in the beginning and then gross yourself out! For beginners, I recommend starting with a 3:1 ratio of fruit to greens. 
• The key to making the smoothie delicious (besides the ratio of ingredients) is having the right texture. It's definitely easier to make a green smoothie properly if you have a high-speed blender with a powerful motor (I use a Vitamix 5200), but if you don't have a high-speed blender, start by blending your greens and liquid completely before adding any fruit.  This will ensure that your greens are completely liquefied and there are no green chunks left in the smoothie!
• Use frozen fruit instead of ice to make it cold and creamy! Frozen bananas, frozen mango, frozen berries, and other frozen fruit make the texture smoother than using non-frozen fruit and adding ice. 

Basic Green Smoothie Recipe

Ingredients: 

• 1 cup of raw greens (kale, chard, collards, spinach, etc)
• 1.5 cups liquid (non-dairy milk, fresh juice, coconut water, green tea, or water)
• 1 frozen banana (remove the peel, cut into 1-inch slices, and freeze overnight)
• 1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries)

Directions: 

Remove any tough stems from the greens. Blend greens and liquid for 15 seconds - 1 minute (depending on your blender) on high. Add fruits and blend for 15 - 30 seconds, or longer as needed to achieve a creamy consistency. Drink up!

You can also try my advanced Green Smoothie 2.0 recipe and my Kale Smoothie for Kids. 

In the comments below, tell me what your favorite green smoothie recipe is or, if you've never made a green smoothie before, let me know when you'll be trying it!  

(And don't forget about our 2013 Health Revolution! I'd love for you to share your smoothie photos with me via Twitter and Facebook!)

Vegetable Juice 101

There is a ton of information out there about the benefits of drinking fresh vegetable juice.  Not only does it give you added vitamins that are easier for your body to absorb, but it aids in digestion, increases your body's immunity, and adds more vegetables to your diet.  I know from personal experience that I feel more energized and healthy when I drink fresh juice on a regular basis.  It also helps curb sugar cravings!

Juicing is very easy once you understand the basics, but it can be a little intimidating for those just getting started.  Hopefully this tutorial will inspire you to start making fresh juice on your own!

#1: The Juicer
There are a lot of different models out there, but you don't have to spend a ton of money to get a decent juicer.  I purchased Jack LaLanne's Power Juicer in 2008 and it still works great.  This is a great beginner model --very easy to use, easy to clean, and easy to find available online or in stores.

You want to find a model that only has a few parts (thus, quick and easy to clean) and with a wide chute that will allow to you insert different kinds of fruits and vegetables.  I would also recommend investing in a model that has a splash guard in the front (mine does not).  This keeps the juice from splashing you as it squirts out, and if you plan on juicing red beets it is definitely worth the investment.

#2: What to Juice?
Now that you have the juicer, what do you want to juice?  Primarily fruit juice?  Mostly vegetable juice?  I highly recommend a combination juice of fruit and vegetables to get started.  As you get used to drinking fresh juice, then you can increase the vegetables and decease the fruit.  Once you start experimenting, you can discover tasty combinations of your own.  Here are some of my favorite fruits and veggies to juice: 
 

Celery 
Lettuce
Carrots
Cucumber
Fennel
Kale
Beets
Garlic
Ginger
Lemon
Oranges
Grapefruit
Apple
Pear

#3: Tips and Tricks
Always wash your fruits and vegetables before juicing and use organic produce whenever possible.  The fresher your produce is, the fresher your juice will taste and the more vitamins and nutrients you will get from it.


When juicing, make sure you don't overstuff the chute or veggies can get stuck.  Push items through slowly using the pusher.  Items with a bitter or thick peel should be peeled (e.g. lemon, oranges, limes, melons, etc), but thin and juicy peels are okay (e.g. apples).  When juicing leafy items like lettuce or kale, it will juice better when the leaves are tightly balled up and sandwiched between other fruits and vegetables.  I usually alternate kale or lettuce leaves with beets, lemon, carrots, or apple slices. 

 
#4: Drink Up!
Now you've succeeded in making a tasty, healthy juice for yourself!  Always drink juice immediately because it is at its peak when it is fresh.  The longer it sits, the more the vitamins begin to lose their potency.

However, you don't want to chug it!  It is best to swish the juice around in your mouth or "chew" it because this helps it mix with your saliva and aids in better digestion and absorption of the nutrients.  I know it sounds a little weird, but it makes a difference.

If you want to get some of the health benefits of fresh juice without committing to a juicer of your own, you can find a local juice bar in your area instead.  Just note that it is more cost-efficient to purchase your own juicer and produce if you plan to consume fresh juice on a regular basis.  



Basic Juice Recipe
Makes 12 ounces

3 stalks celery
1 lemon, peeled
1/2 apple, sliced
3 carrots
1/2 fennel bulb
4 kale leaves
1 small piece of ginger