I could list many good reasons why green smoothies are good for you (find some of them in my books, “Green Smoothies for Families” and “Green Reset Challenge”). But is it just hype? There are people who don’t see what the fuss is all about. Isn’t it enough to just “eat your veggies”?
It could be. But how many greens and veggies have you eaten today? Or this year? Admit it.
There are exceptions, of course, but statistics don’t lie. And they reveal that an average person eats a meager quantity of vegetables, and almost no greens.
Now, I’m not implying that you’re an average person. By no means. 😉 But even people who THINK they eat a lot, DON’T REALLY CONSUME THAT MUCH.
Why does it matter?
Let me share my story about what green smoothies did for me.
I always liked fruits and vegetables, and I always ate a decent amount of whole plant foods. And thankfully, I never had serious health problems or with my weight.
Every fall, I’d get hit with flues, runny noses, colds, and allergies. They would last for 3-4 weeks, or even longer, not just a week or two like they’re supposed to. It sucked.
So, each year I kept dreading the cold season—hated feeling sick with passion, and I wondered if there was anything I could do to change that.
That is when I heard of raw foods, and I thought maybe that could be the answer. So, I tried it, and I lasted a few months (lost 10+ pounds in the process), but eating this way was not easy. I knew this was not sustainable and I couldn’t last long on this kind of diet, especially having a family and a little son. My husband thought I went totally nuts (and bananas!). LOL. I’m laughing now, but believe me, it wasn’t funny.
Frankly, it felt very limiting and … boring.
And then I came across a woman named Victoria Butenko, who popularized a drink called a green smoothie. It was simply a blended concoction of sweet fruits with lots of greens. She had plenty of her followers raving about those drinks and what they did for them—getting rid of all kinds of pesky diseases and chronic problems, so I knew I had to try them.
And after one sip, I was sold. Even my husband and my son loved them—so I started making them all the time, and in huge quantities. I literally loaded big carts of greens and fruits at farmers’ markets and BJ’s to have a full week’s supply of ingredients.
You should see the look at some people’s faces when they saw me loading on bananas or lettuce! Priceless!
I awaited the fall and winter season with curiosity and apprehension. If that didn’t work, I don’t know what would.
And you know what happened?
In September of that year, I started experiencing the worse flu symptoms EVER. (Especially bad was mucus coming out of me, like during the worst cold, sorry for graphic details. Honestly, to this day I keep wondering what that was about—and I have a few theories which I may share in the future).
So, that lasted till October. And then it stopped.
And since then—I have never had a bad cold ever again.
I maybe had a runny nose or a sore throat, but even that didn’t happen every year. And it would last only for a couple of days at most.
Now, was that all a coincidence?
Maybe.
Will it work for everyone? Probably not. It depends on so many factors. In medicine, a ‘study of one’ is irrelevant. It’s coincidental, anecdotal, or whatever.
But when I started GreenReset.com (at first, I called it GreenSmoothiesPower.com, but that domain was way too long, and I came up with a better name), I heard such stories again and again.
So, are green smoothies like a magic potion? Of course not. It’s not like you’ll gulp down a smoothie and be cured of anything in that instant. But there is also no miracle drug or pill that would cure all diseases.
And if you have green smoothies (or green blended salads, or even just big salads) regularly, in substantial quantities, these things are as close as they get.
Plus, they also did another thing for me, but I’ll tell you about it in another post.
To your health, Joanna
P.S. You can read this article on my blog or you can sign up to have it delivered straight to your email. Plus, you can find my books at https://GreenReseet.com/store, which is a new thing that I’m building. 🙂
That is a scary thought that I keep confronting every time I see my mom, go with her to doctors, or even talk to her on the phone.
As it becomes clear that her problems are beyond just simple memory slips (who doesn’t have them?), or difficulties expressing herself when she speaks (I have that all the time, and so do many people who are healthy), difficulty finding stuff (now, where did I put that key?)—I search for reasons.
And I search for solutions.
But there’s this the terrifying thought that there is no cure for this.
Do you even know what is the statistics of dementia and Alzheimer’s in the US? I didn’t.
According to the Alzheimer’s Association, more than 6 million Americans of all ages have Alzheimer’s. Additionally,11.3% of people aged 65 and older have Alzheimer’s dementia. Worldwide, around 50 million people have dementia, and there are nearly 10 million new cases every year. In the United States, Alzheimer’s disease is currently ranked as the seventh leading cause of death and is the most common cause of dementia among older adults.
It’s estimated that about 50% of people age 85 and older have dementia. Approximately two out of three Americans experience some level of cognitive impairment at an average age of approximately 70 years. For dementia, lifetime risk for women (men) is 37% (24%) and mean age at onset 83 (79) years. Mar 31, 2020 (link to the source in the notes).
DID YOU KNOW THAT?
You may be too young to worry about that, but what about your parents, and grandparents? Your more mature friends?
Most of us want to live a long life, but if that is supposed to be my future—then I don’t know…
So, what do the doctors say about my mom? They don’t know for sure what it is yet, so they bombard her with all kinds of brain scans and evaluations—apparently diagnosing Alzheimer’s is based on symptoms and elimination of other possible causes.
But beyond that—they don’t offer much advice or hope.
So, I don’t know how it’s going to turn out for my her and what’s ahead of us. It may be too late for her to turn this around, and all we can do is try to slow it down.
But invariably when I read authors and doctors whom I trust it comes down to this—
Take care of your body. Take care of your brain. And they will take care of you.
Of course, in life anything can happen. I could die in a car crush tomorrow or get some debilitating disease I have no control over. And that is the bad news.
But the good news is that WE HAVE MORE CONTROL THAN WE THINK.
And EVERYTHING YOU DO MATTERS.
What does that mean?
Well, for example, do you have high blood sugar levels? High blood sugar is not just the cause of diabetes. It can cause heart disease, for example, and it can contribute to the development of dementia and Alzheimer’s.
The same with inflammation, inadequate nutrition (lack of omega 3s, vitamin B12, D, or other), toxins in your environment, lack of exercise, stress, constant sleep deprivation, etc. And yes, genes do play a role, but only to a certain extent.
And you may not have control over all of these factors.
So, what can we control?
What can we all do to make sure that we give ourselves the best possible shot at a healthy and long life?
Read the article “13 Things you Can do Keep Your Brain Sharp And Prevent Mental Decline (and a Whole Lot of Other Problems)”
Don’t roll your eyes at me for writing this, but thank me, instead!
And please read it and implement as many as you can.
Don’t just roll your eyes at “another healthy -lifestyle advice – who even reads this stuff??? And go on living your life as our culture conditions us to live. Which means eating too much of the wrong stuff, constantly worrying about all kinds of things that keep coming at us from all directions, being stressed during the day at your job, and at night—becoming a couch potato, binge watching one television series after another, ignoring your passions, only getting in touch with people through your phone.
(I know that’s probably not you, but most of us are guilty of many wrongdoings against our bodies.) 🙁
We all want to stay sharp, enjoy life to the fullest, and savor every moment. So, why not take action now? Trust me; this could be a game-changer for your life.
Do you want to sharp, enjoy life to the fullest, and savor every moment? I’m sure you do – so JUST DO IT, OKAY??
Trust me; this could be a game-changer for your life.
13 Things you can do to prevent mental decline (and a whole lot of other problems):
Eat a healthy diet (of course!). This means eating foods rich with vitamins and antioxidants. Leafy greens, vegetables, mushrooms, nuts and seeds, fruits, beans, plant protein foods, such as tofu, whole grains (limited, if you’re trying to lose weight, plus, be cautious of gluten). (Notice that I don’t mention fish, and if you’re already plant-based or vegan—this is obvious for you, and if not, I will write another article about it as it may require more explanation.) And of course, green smoothies are great, so check out these 6 Recipes for Healthy Brain.
Supplementing your diet with certain important nutrients is a must, in my opinion, and in the opinion of doctors, such as Dr. Joel Fuhrman. He recommends at minimum DHAs from clean, plant-based sources (i.e., algae, which BTW is where fish get them as well, so let’s stop depleting our oceans and eating sea creatures’ bodies that contain more toxins than we know). THIS IS SUPER IMPORTANT FOR VEGANS. Plus, vitamin B12, D, and maybe others.
Get Moving (duh!): Regular exercise is a no-brainer (pun intended). Vigorous physical activity gets the blood pumping to your brain, improving oxygenation and overall brain function. Physical activity is good for your brain health because it improves blood flow, cognitive function, memory, and emotional balance. Physical activity can be any moderate-to-vigorous activity that gets your heart rate up and your sweat flowing. Aerobic exercises, such as running, jogging, biking, swimming, or dancing, are fantastic for your brain.
Live your life with purpose and passion. This is super important as it reduces stress and makes your life worth living. It makes me sad to watch my mom, who pretty much lacks those things, so she focuses on things that make her feel depressed, such as how old she is getting and her deteriorating mental health.
Challenge yourself mentally. Keep your mind active by playing games, puzzles, and other types of brain training.
Make a special effort to pay attention and concentrate.
Get better organized to reduce the need to remember things.
Socialize. Maintain meaningful relationships with people in the real world.
Reduce stress. Learn and practice relaxation techniques, meditation, yoga, or other things.
Get quality sleep.
Stay away from drugs, alcohol, and smoking.
Maintain healthy environment – this we may not be able to control, but, for example, all kinds of toxins, mold, pesticides, herbicides, etc. – we can try to avoid them as much as possible.
Take care of problems before they arise or early on by testing yourself regularly. (If you want to learn which tests are good to have done, read the whole article here.)
So, there you go.
You may be disappointed.
Just, same-o, same-o.
No new discoveries for miracle pills that you can gulp down and be on your way to doing what our culture conditions us to do—which is overeating the wrong things, constantly worrying about all kinds of things that keep coming at us from all directions, being stressed during the day at your day job, and at night—becoming a couch potato binge watching one television series after another, ignoring your passions, only getting in touch with people through your phone.
Our culture has a knack for conditioning us to live in ways that aren’t always kind to our bodies and minds. But we don’t have to!
But, really, we need to be DEAD SERIOUS about this thing, or it will come back and hurt us in unimaginable ways.
Can you imagine yourself losing memory?
Not being able to express yourself?
Losing touch with the present?
Getting confused and scared?
Not being able to recognize your loved ones?
THIS STUFF really scares me even from a distance and it now becomes even more real as I watch what’s happening to my mom. (She is 80 years old right now and doesn’t have all these symptoms, but who knows what will happen in a year or two.)
Let me repeat the statistics: Almost two out of three Americans experience some level of cognitive impairment at an average age of approximately 70 years. For dementia, lifetime risk for women (men) is 37% (24%) and mean age at onset 83 (79) years. Mar 31, 2020. It’s estimated that about 50% of people age 85 and older have dementia. (Link to the source in the notes).
So, it’s always good to give yourself a reminder and a little nudge.
(Although if you need a good kick in the butt, I am just giving you one, remotely! Can you feel it?)
Till the next time,
Joanna
PS.
I am not a doctor and don’t give medical advice, but some of the tests I’ve seen are being recommended and I’m planning to do most of them soon are:
Here are five delicious and brain-boosting smoothie recipes that are low in sugar:
1. Berry Brain Boost Smoothie
1/2 cup of blueberries (rich in antioxidants)
1/2 cup of strawberries (high in vitamin C)
1/4 cup of plant yogurt, such as coconut (for creaminess and protein)
1 tablespoon of flax seeds (source of omega-3 fatty acids)
1/2 cup of spinach (packed with nutrients)
1/2 cup of unsweetened plant milk or water
Ice cubes (optional)
2 dates or some stevia (to sweeten, optional)
2. Green Energy Smoothie
1/2 banana (for natural sweetness)
1 cup of kale or spinach (rich in vitamins and minerals)
1/2 avocado (healthy fats)
1 tablespoon of chia seeds (fiber and omega-3s)
1 teaspoon of matcha green tea powder (caffeine for alertness)
1/2 cup of coconut water
Ice cubes (optional)
3. Nutty Banana Brain Booster
1 ripe banana (natural sweetness)
1 tablespoon of almond or peanut butter, or other nut or seed butter (protein and healthy fats)
1/2 cup of unsweetened almond milk
1 tablespoon of cocoa powder (antioxidants)
1/2 teaspoon of cinnamon (supports cognitive function)
A pinch of sea salt
Ice cubes (optional)
4. Tropical Turmeric Smoothie
1/2 cup of pineapple (vitamin C and natural sweetness)
1/2 inch piece of fresh turmeric (anti-inflammatory)
1/2 inch piece of fresh ginger (cognitive benefits)
1/4 cup of plant yogurt, such as coconut (for creaminess and protein)
1/2 cup of coconut milk (light or full-fat)
A dash of black pepper (enhances turmeric absorption)
Ice cubes (optional)
Some date syrup, maple syrup (to sweeten, optional)
5. Walnut and Banana Brain Booster
1 ripe banana (natural sweetness)
1/4 cup of walnuts (rich in omega-3 fatty acids)
1/4 cup of rolled oats (fiber and nutrients)
1/2 teaspoon of vanilla extract (flavor)
1/2 cup of unsweetened plant milk
Ice cubes (optional)
5. Chocolate Avocado Delight
1/2 ripe avocado (healthy fats and creamy texture)
1 tablespoon of unsweetened cocoa powder (antioxidants)
1/2 teaspoon of date or maple syrup (optional for sweetness)
1/2 cup of unsweetened plant milk
1 small ripe banana
A pinch of sea salt
Instructions for all Smoothies:
Add all the ingredients to a blender.
Blend until smooth and creamy.
Adjust the consistency by adding more liquid if needed.
Taste and sweeten with honey or stevia if desired (remember, the riper the fruit, the sweeter the smoothie).
Pour into a glass and enjoy your brain-boosting, low-sugar smoothie!
These smoothies are not only delicious but also packed with nutrients that support brain health. Feel free to customize them to your taste and dietary preferences. Enjoy!
Would you put THIS in your smoothie? Some unexpected ingredients to try…
I’ve been experimenting with all kinds of new ingredients in my smoothies, and two came to my attention in particular: cauliflower and zucchini. Why these two?
They are healthy, cheap and plentiful this time of year; they are easy to store and freeze (don’t spoil easily), and—last and not least—both are SUPER LOW IN CALORIES.
All of which make them perfect to try in a raw soup or smoothie when trying to lose weight (as I am right now)!
Seriously, these two aren’t used nearly often enough, in my opinion.
You may think I’m nuts (and I am—kind of; I’m certainly nuts—or bananas—about smoothies!), but bear with me.
A couple of weeks ago I bought a huge cauliflower I was trying to come up with what to make for dinner. Cauliflower soup sounded like a logical choice, the problem was—it was so hot I didn’t feel like cooking or eating a warm soup.
I started munching on and it was sooo delicious and crunchy raw; so I thought, what if I made it into a raw soup? At first I was skeptical, as I’m sure ANYONE would be. I don’t think I’ve EVER made a raw soup that featured cauliflower as the main ingredient. (Especially since my experiments with other cruciferous veggies weren’t a raving success, LOL.)
When people think about a cauliflower, they don’t usually crave eating it raw or having it in a smoothie, ice-cream or other dessert. Let’s face it, most people’s mouths don’t water at the sight of this cruciferous veggie, the way they do when you see a piece of chocolate or a cup of strawberries. 😉
So I created this raw cauliflower soup recipe in a spur of a moment—taking inspiration from several blogs and using the ingredients that I had in my kitchen (I hate having to run to the store when the inspiration hits me!).
This raw cauliflower soup is SENSATIONAL for a hot summer day, when you don’t feel like cooking. Cashews add HEAVENLY creaminess to this soup, and provide more “staying power,” making you feel satisfied for longer, while grapefruit juice adds freshness and tartness. Serve it CHILLED with plenty of crunchy toppings, and sprinkle with dill and citrus juice.
Side Note: I enjoyed this recipe so much that I included it in the new edition of Easy Raw Soups: 40+ Recipes for Raw Soups. (You can get all my recipe books, including this one, by joining the Green Reset program or you can find all my books, including fiction and children’ books on Amazon.)
Encouraged by the positive outcome, I wondered—why not make a cauliflower smoothie?
<GASP!>
Would you put this in your smoothie? Cauliflower Smoothie Recipe
Two Low-Carb Smoothie Recipes
These two recipes for cauliflower smoothie are OUT OF THIS WORLD.
Before you judge, I want you to know that I was skeptical at first too.
Cauliflower in a smoothie that actually tastes good? No way!
I did try putting cruciferous veggies in smoothies many times, and one thing I learned is that you have to be very careful not to put too much of those, because the smell and taste becomes questionable very quickly.
But I was feeling adventurous and up to the challenge (plus, I didn’t really have any greens on hand, and a fruit smoothie sounded too sweet). I usually add spinach, lettuce or other leafy greens, but I was out and when I swapped in cauliflower it was—WOW, mind blown.
And even though I put A LOT CAULIFLOWER IN THIS smoothie—it turned out delicious, and I literally wouldn’t even know it was there if I didn’t make it myself.
I really enjoyed it very cold, or even freezing, almost like an ice cream. If you like it super cold, all you need to do is cut up and freeze the cauliflower and other fruit the night before you want to make it! Or, if you don’t have any frozen ingredients, add replace some of the liquid with ice.
So, why cauliflower in a smoothie?
Because it’s healthy. It’s filling. And it has practically no calories.
To be exact, there’s 25 calories per cup, or a mere 113 calories in 1 pound of cauliflower.
Let me say that again, because maybe you didn’t get that.
THERE ARE 113 CALORIES IN 1 POUND OF CAULIFLOWER; ONLY 25 CALORIES PER CUP.
Which makes it an amazing choice of food for everyone who’s trying to eat healthily and consume fewer calories (as I am right now). Cauliflower is one of the most versatile low-carb vegetables, but very unappreciated. It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods. And after my first smoothie with frozen cauliflower, I was hooked.
Berry Cauliflower Smoothie
Ingredients 2 cups frozen cauliflower florets ½ cup frozen mixed berries 1 cup sliced frozen banana 2 cups of water or unsweetened plant milk 1 tablespoon of peanut butter or other nut or butter (such as tahini) A few dates and nuts, such as walnuts or other for extra sweetness and crunch (optional)
Method Blend everything until smooth.
Cinnamon-Cocoa Cauliflower Smoothie
This delicious milkshake-like treat is 100% plant-based, healthy and uses frozen cauliflower to make it extra creamy. And you can’t even taste the cauliflower!
Ingredients 1 banana (fresh or frozen) 1 cup frozen raw cauliflower 1 tsp peanut butter (or more, up to 1 tbsp) 1-2 tbsp cacao powder or 1 scoop vegan chocolate protein powder 2 dates 1/2 tsp cinnamon 1 cup water
Method Blend all ingredients until smooth! Enjoy!
Optional Ingredients Add some roasted cocoa beans or nuts—I love to add some crunch Try adding instant coffee instead of coca powder. Add plant milk instead of water. Use almond butter or other nut or seed butter (e.g., tahini) instead of peanut butter. Freeze it and eat as an ice-cream later or make it into a popsicle for a fun treat.
Q&A
Can you taste the cauliflower? Nope! It’s totally undetectable when using the recipes as described.
Does it have to be frozen? No. It just adds a creaminess that is necessary. And I do like my smoothies
I want to make the smoothie very low in calories; can I skip nut butters? Honestly, I wouldn’t skip it when making smoothies with cruciferous veggies, such as cauliflower or cabbage. They really help mask the “cruciferous” smell and taste plus make the texture super creamy. Plus, adding those ingredients make those smoothies really filling and satisfying,
I like smoothies, but I feel hungry very quickly after I have them. What can I do? The key to a filling smoothie is making sure you have a balance of complex carbohydrates, healthy fats and plant-based protein. Raw nuts or seeds are great, but you can also add nut or seed butter.
Is this recipe suitable for kids? My kid is very cautious of any unusual ingredients in smoothies. It sure is! It’s great for picky eaters or kids or just if you want to make sure you’re eating enough veggies. For those of you out there who are constantly trying to find ways to get your kids to eat vegetables, frozen cauliflower smoothie is a great way to get them to drink their veggies, especially if they’re not into smoothies made with spinach or kale because of the bright green color.
I don’t like to use protein powders. What should I do? If you don’t have or want to use vegan protein powder in this, you can just use some cacao powder instead to give it that chocolatey flavor. It literally makes this taste like a dessert.
If you don’t want to make this particular smoothie and want more of a tropical smoothie that’s totally fine! The frozen cauliflower trick will work in any smoothie.
If you’re still skeptical about the cauliflower—then how about broccoli?
While they are both very nutritious vegetables, broccoli has higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn’t in cauliflower. There are 154 calories in 1 pound of broccoli.
Or zucchini?
Zucchini is even lower in calories and super mild in taste.
1 pound of zucchini is just 77 calories!
Zucchini has a very mild taste, so it adds almost no flavor, but it does add creaminess and a nice, slushy texture. Think of frozen zucchini more like creamy ice cubes. They add extra nutrients, without affecting the flavor!
Try these recipes as they are it’s also an easy one to alter based on your personal preferences and cravings. I will often swap out the strawberries for blueberries and add a handful of fresh spinach to the smoothie as well.
And stay tuned for more recipes with healthy and super-low calorie ingredients.
PS. If you weren’t a fan of the recipe or substituted an ingredient/s, let me know in the comments! Share the Love on Social Media: Pin IT on Pinterest, share the link on Facebook, or post a picture of your creation on Instagram.
When people think about a cauliflower, they don’t usually crave eating it raw. Let’s face it, most people’s mouths don’t water at the sight of this cruciferous veggie, the way they do when you see a piece of chocolate or a cup of strawberries. 😉
And when they hear about a raw cauliflower soup (or a smoothie!), they express consternation about eating this cruciferous gem in the raw dish. But fear not! With its super mild taste and pleasantly crunchy texture, raw cauliflower is a highly palatable treat! The trick is, of course, to prepare it in a pleasing way. And nothing could be more pleasing than this rich and creamy recipe, which elevates cauliflower and autumn spices to a new level of perfection.
This soup is SENSATIONAL for a hot summer day, when you don’t feel like cooking. Cashews add HEAVENLY creaminess to this soup, and provide more “staying power,” making you feel satisfied for longer, while grapefruit juice adds freshness and tartness. Serve it CHILLED with plenty of crunchy toppings, and sprinkle with dill and citrus juice.
Apple Cauliflower Raw Soup Recipe
Ingredients
1 tablespoon of cashews (you may blend them first with water on highest setting until smooth and creamy)
1/2 large cauliflower
1 cup water
2 apples, peeled
1/2 grapefruit or lemon, juiced
Salt and pepper to taste
Method
Place all ingredients except salt and pepper in high-speed blender. Blend until completely smooth. Sprinkle with salt and pepper to taste
Top with marinated onions (see recipe below), apple slices, chopped fresh dill, or olives, if desired.
Serve chilled.
Variations
Instead of cashews, you may add 1 tablespoon olive oil (optionally, or skip the fats completely)
1 tablespoon apple cider vinegar
Instead of olive, add
Instead of apple cider vinegar, use juice of grapefruit or lemon
Marinated Onions
1 sweet onion, thinly sliced
2 tablespoons nama shoyu (tamari or soy sauce will also work)
1 tablespoon agave or other liquid sweetener
2 tablespoons olive oil
Mix together nama shoyu* (or regular tamari or soy sauce), agave and olive oil. Pour over sliced onions in glass container with cover. Marinate onions for 2-3 hours, redistributing marinade a couple of times during marination. (*In Japanese, nama means raw (or unpasteurized) and shoyu means soy sauce; so, nama shoyu is a raw, unpasteurized Japanese-style soy sauce.)
The taste of cauliflower in this soup is surprisingly mild, which is why I decided to be bold and try it in a smoothie recipe. Stay tuned for how it turned out!
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Raw (and cooked) whole-plant-based soups are great for weight loss and for health. For more recipes, sign up for the Body Challenge Course HERE.
