I know the story of Sergei Boutenko because of his mother, Victoria Boutenko of the “Raw Family.” Victoria is known in the raw food community as the woman who made green smoothies so popular. She is truly the “Queen of Green Smoothies.”
Sergei Boutenko is Victoria’s son. When he was nine years old he was diagnosed with diabetes. His family doctor told his parents he had to go on insulin immediately. His mother refused the conventional treatment of synthetic insulin and set off to search for an alternative solution. During her research, she stumbled onto the raw food diet and decided to switch her whole family to raw foods.
The results were remarkable for the whole family, including Sergei, who overcame his diabetes and is now living disease-free.
But not just that: he became an athlete, an avid promoter of green smoothies – or as he sings in his music video clip – green smoothie hustla, and a film maker.
Check out his website and support his latest project, “Powered by Green Smoothies“, a full length documentary about how hardcore, endurance athletes perform when given regular doses of fresh, organic green smoothie.
Interview with Sergei Boutenko
BEFORE WE BEGIN, I just want to be clear that I am not a medical doctor and thus cannot give any sort of medical advice. When asked questions, I share my own experience. It is up to you whether you choose to implement what I say or not. If you have diabetes, I recommend finding a doctor who is willing to monitor your health and work with you on changing your diet / lifestyle.
1. When people hear the diagnosis of diabetes they are usually told that this condition can be “managed” with proper diet and lifestyle, and – of course – medication. In the mainstream media, you rarely (if ever) hear stories like yours, of people completely overcoming this condition, without medication, and living disease-free. Did you talk to any doctors about what happened to you and what was their reaction?
I have talked to thousands of people over the years, many of whom have been doctors. People’s reactions are as different as the people themselves. Many of my followers are grateful for making them aware of an alternative to the conventional medical route. Some people seem to get offended by my story and call me a snake oil salesman. Having been at this for over 19 years, I am beginning to understand that stories like mine are not unique, they just get suppressed and never make it into the mainstream media.
Since my own diagnoses, I have met hundreds of diabetics (both type 1 and type 2) who have successfully reversed their diabetes. Because I have seen this over and over again with my own eyes, I am a firm believer in what I advocate. As green smoothies and raw food become more popular, I am beginning to meet more doctors who endorse a healthy diet. And this to me is encouraging.
2. I think one of the reasons no one is promoting raw diet or high-raw vegan diet as a solution to diabetes (besides the fact that there is no money in promoting it) is that it requires such a drastic change to one’s eating habits that people will not be willing or able to make the switch. What are your thoughts on that? How hard was it for you and what advice do you have for people facing the diagnosis who don’t know where to start?
You are absolutely correct. Switching to an all-raw diet is very difficult if not impossible.
Presently, I recommend green smoothies as a first step towards excellent health. If I may quote my own rap song: “Greens are incredible, they’re healthy and they’re edible.”
When you make a green smoothie, you unleash all the vitamins, minerals, chlorophyll, etc into the smoothie. You then drink the smoothie and transfer all that goodness into your body. This is easy and painless. If you do it regularly (about a quart every single day) you will notice miraculously positive changes occurring in your body.
Even if you continue eating and drinking “normal food” as you always have, the green smoothie will benefit you and your health. Eventually after you do it for awhile (approximately one month) you will find that you are naturally starting to crave more fresh organic foods. When this happens, it will be much easier to eat healthy because that is what your body will request.
3. People with diabetes are told to avoid foods that contain sugar. Are green smoothies that contain sweet fruits, such as bananas, suitable for people with diabetes? Or should people with blood-sugar problems be sticking to the low-glycemic fruits only, such as berries?
It is commonly thought that fruits are bad for diabetics. If you are concerned about this, I invite you to use low-glycemic fruits in your green smoothies. You can also make a savory green smoothie, which resemble a delicious soup.
That said it is important to make a distinction that fruit sugars do not affect diabetics in that same way as processed sugars. Sugar within fruit comes with fiber, which naturally regulates how fast the body is able to absorb it. Since whole fruit and smoothies contain lots of fiber, your blood sugar should not spike too much from consumption.
At our retreats we often have a diabetic or two concerned with the amount of fruit intake. By the end of the retreat, after they’ve affirmed that fruit does not affect them negatively, they are not longer afraid to eat it.
That said, every person and body is different and it is good to approach all new practices cautiously so as not to shock your body. If you’re not used to eating whole fruit, experiment on yourself in small doses and monitor your blood sugar simultaneously.
4. What were you and your family eating before your diagnosis? Was your diet what we consider a typical diet or SAD (Standard American Diet)?
My diet was absolutely terrible! It was SAD and ARD (Average Russian Diet). Just made the up BTW. We pretty much ate everything and anything.
5. There are some variations of raw food diets. Can you tell us what were the main foods you eating when you switched to raw food diet that helped you overcome diabetes?
I ate fruits, seeds, nuts, soaked grains, and lots and lots of greens. I should also mention that in addition to changing my diet, I began a vigorous exercise regime. For diabetics it is a must to run, bike, dance, and do anything to burn off excess sugar. The whole thing was really a lifestyle shift.
6. What are you eating today? Are you 100% raw? What are some of your favorite foods/dishes? Do you drink green smoothies regularly?
Today I am not 100 % raw. After 14 years on a strict raw diet I decided to relax a little bit and now incorporate some cooked food in life. I don’t go too big though. No hamburgers or pizza’s. On occasion, I cook quinoa, steams yams, squash, and the like. I find that eating a little bit of cooked food prevents me from overeating nuts and seeds and I feel better because of it.
7. I know that you live an extremely active lifestyle and love hiking, biking, snowboarding, running, and dancing. How important is physical activity to staying healthy and diabetes-free?
Over the years I’ve learned that health is a puzzle comprised of many different pieces. I think I’ve figured out many of those pieces, but I may never know all of them. Being physically active has not only helped me overcome my diabetes, but has consistently brought a sense of accomplishment and happiness into my life. There is so much written about the healthy benefits of exercise that there is very little I can add to the subject. I will say that if you’re not exercising regularly, you are TOTALLY missing out!
8. Is there anything else that you would like to share?
YES! I am excited to announce that will be filming a feature length documentary about the affect that green smoothies have on endurance athletes.
I’ve launched a Kickerstater project to help me fund this huge endeavor. If you would like to contribute to this film, please click on the link: http://kck.st/11g6hL4 your donation gets you cool rewards, supports a good cause, and is tax deductible!
Watch the trailer and support the project here:
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Listen to Sergei as he talks about overcoming diabetes:
http://www.youtube.com/watch?v=WPPGpVobyNo
Check out the “Green Smoothie Hustla” Music Video – if it doesn’t make you run to the kitchen to get your “fix”, I don’t know what will đ
Many people who are thinking about starting their juicing or blending routine to improve their health and/or lose weight, are trying to weigh in all the pros and cons of juicing versus blending.
Both juicing and blending are very popular these days. Many people making fresh juices and smoothies at home. And thanks in part to people like Joe Cross, director of the documentary Fat Sick & Nearly Dead, juicing has become more mainstream.
So, which is better for you? Which is easier to do? Cheaper? More effective?
Fortunately, whichever option you choose, you cannot go wrong. Whether you are making vegetable juices or blending green smoothies, you are doing your body a huge favor.
Let’s look at some benefits of juicing versus blending.
Benefits of Juicing and Blending
Both methods provide an easy way to incorporate lots of vegetables into your menu. Both blended and juiced vegetables pack a mighty nutritional punch. Both are an extremely good way to get a large quantity and variety of fruits, vegetables and greens (at minimum your recommended 6 to 8 servings) that otherwise would be hard to consume regularly.
Nutrients in juices and blended drinks are easy for your body to absorb. Juicers and high-speed blenders essentially “pre-digest” the produce for you. This is beneficial for those of us who as a result of years of sub-optimal food choices have less-than-optimal digestion.
Both methods help reduce your appetite and cravings for sugar and processed foods. You will be craving less junk food, and you will be satisfied with less food, because your body will be nourished better. When you consume fresh produce in any form, are getting the real nutrition that your body craves. Blended drinks tend to make you feel fuller, since they contain all the fiber. For everyday consumption (i.e. if not doing a juice cleanse), consider having two green juices or green smoothies a day on an empty stomach approximately 30 minutes before lunch and dinner.
Cost-effective. Making juices or shakes at home is less costly than buying your juices or smoothies.
The Pros of Blending
Blending is actually consuming the whole food, including the fiber.
Quicker to do and clean up. Smoothies are faster to make and a blender is a little easier to clean up than a juicer in my opinion. There’s only one piece to rinse out or throw in the dishwasher.
Cost of produce. Blending your juice requires fewer veggies and fruits, even though they’re more filling.
Fiber helps to fill you up. Smoothies can have a high yield in terms of bang-for-your-buck fullness, since the fiber is left in.
You can mix in various ingredients. For example, nuts, seeds, oatmeal, tofu, etc. to make them even more nutritious and more like a meal.
The Pros of Juicing
The body works less to digest the nutrients. Juice, the liquid without the fiber, allows your digestive system to work less to extract the benefits. Fiber is indeed great and an important part of your regular diet. However, for people who want to really re-set their system, taking a finite break from fiber has the benefit of allowing your digestive system to have a bit of a rest.
More vegetables per glass. You can consume more vegetables and greens into a single glass of green juice than you would in a smoothie serving.
Some produce is much better for juicing, than blending. For example, root vegetables, such as sweet potatoes, carrots or parsnips, are better for juicing. Cabbage, broccoli, and other really dense veggiesâare great in juices. They may be added to smoothies, but in small quantities only.
The Cons of Juicing
Longer clean up time. The main disadvantage of juicing in my opinion, is the time it takes to clean up after juicing. It helps to clean your equipment immediately after you juice to prevent any remnants from contaminating the juicer with mold.If you buy a high-quality juicer, the whole process should only take about 5 minutes.
Another con is that I feel a lot of produce is wasted. If you wish, you can use the pulp for other recipes, in baking (such as this carrot cake), or soups, or simply composting the remains and using it in your garden.
Also, juicing sweet fruits and vegetables can result in a drink that has lots of sugar. Limit using fruits or buying juices made with mostly beets, carrot, and/or fruits, as the sugar can sneak up on you. Make sure you mix in some low sugar ingredients, such as celery, cucumbers, and leafy greens.
More tips for cleansing juices and smoothies
Use organic produce or ask where your produce is coming from and is produced without pesticides.
Use citrus to your advantage. Lemons and limes are amazing at eliminating the bitter taste of the dark deep leafy green vegetables that provide most of the benefits of juicing. If your juice is too bitter, add more lemon.
Add ginger to your advantage. I use ginger in most of my juices and smoothies, and I like to run it through the machine first and then push other thingsâgreens, apples, etc.âbehind it to maximize the flavor.
Have fun. Donât be afraid to be playful and experiment. Throw in a handful of berries, or nuts, or some extra greens to really supercharge your recipes.
Cleansing Greens Smoothie Recipe
This is a very simple, cleansing, easy-to-drink, easy-to-digest smoothie and is especially good for beginners who are not used to the darker, more bitter greens. For a lighter, lower calorie juice, make it without the avocado.
1/2 bunch cilantro or parsley
2 celery sticks
2 leaves of romaine or 1 cup of leafy greens, such as baby spinach
1/3 cucumber, cut into 2-inch pieces (skin on)
1/2 lemon, without the skin
1/2 avocado
1-inch piece of ginger
8 to 12 ounces filtered water (adjust the amount to your taste and consistency preferences)
1/2 cup ice (optional)
Place all the ingredients in the blender. Denser itemsâlike the lemon, cucumber, and gingerâshould go in first. Blend on high until smooth.
Cleansing Lemonade Smoothie
This is my fave all-day cleansing drink based on the Master Cleanse drink.
1 peeled lemon
1 bunch of parsley or cilantro
1 tbs (or less) pure maple syrup
A dash of cayenne
full blender of water or use less water for a more potent drink
1/2 cup ice
Place all the ingredients in the blender. Denser itemsâlike the lemon, cucumber, and gingerâshould go in first. Blend on high until smooth.
How to Do a Detox Cleanse
Going on a sixty day juice diet (as in Fat Sick & Nearly Dead) is quite extreme and it isnât necessarily the easiest, most practical or even the healthiest way to lose weight and regain health for most people, in my opinion.
By juicing fruit and veggies you are losing virtually all of the beneficial fibers, unless of course you eat the pulp â or drink green smoothies.
What I would recommend instead, is simply to add freshly made vegetable/green/fruit juices (and, of course, lots of green smoothies) to your diet.
Donât go cold turkey; just ADD the juice and smoothies.
As the days go by, drink more and more of it, until you find yourself eating less and less of everything else.
Next start replacing your âmeat and potatoâ type meals with more fruit, vegetables, as well as some whole grains and beans.
Taking cold turkey plunge into the juice fast is challenging to say the least, and you might just fold and abandon the fast too quickly, and never return to the wonders of juicing. Thatâs why itâs better to ease into this gradually.
Also, you need to be aware of the detox effect â with some unpleasant side effects â that will kick in if you go into this too quickly. As you detox you might feel mild flu-like symptoms for a few days as your body discharges the toxins.
Also, buy a good quality juicer or blender. If itâs not easy to do the cleanse, it will become the excuse to quit.
Also itâs important to remember that not everyone is a candidate for fasting or juicing. People with hypoglycemia, for instance, would do really poorly on a juice or water cleanse. So if youâre fasting and feeling really horrible, lightheaded, sweaty, nauseous, dizzy, faint, etc., you need to eat something! Be sure to consult a nutritionist before embarking on one of the more rigorous programs.
Which Juicers and Blenders are Recommended?
You don’t need to spend more than $99 for a good blender or $149 for a good juicer. But if you want, they go up to several thousands of dollars.
Breville Juicer:Â Price: $149
Omega Juicer Low Stream Vert 350: If you want a machine that presses rather than grinds or cuts your fruits and veggies, this is one of your better options. Price: $380
NutriBullet blender: A top-notch high-powered blender on the market. Price: $99
VitaMix blender: This is the blending machine that I use. Price: Starts at $329
Do you want to make juice but all you have is a blender? You can still make clear juice with a blender, by straining out the pulp from the blended drink.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
(Guest Post) Eating your veggies is easy with green smoothies. Green smoothies are full of fiber, and as they are smashed up already, your body has no trouble absorbing them.
Green smoothies provide you a rich, concentrated form of nutrients that help in enhancing your health. Most people think that as these smoothies do not contain dairy products, they are devoid of creaminess and richness. However, that is not true. By choosing the ingredients wisely, you can get the same rich frothiness without adding milk or cream. Check the below given green smoothie recipe and find it out by yourself.
To prepare a green smoothie, you will require:
Greens (Select any one from Kale, lettuce, broccoli, cabbage, celery, turnip greens)
Fruits (Select two to three fruits- apples, pears, bananas, pineapple, kiwi, blueberries and papaya)
Orange juice
Non dairy milk or water
Watery vegetable (cucumber, squash or celery)
I usually experiment with different fruits and leafy greens to explore unique flavors and taste. I recommend go with what your taste buds prefer.
Preparation
My all time favorite smoothie is Classic green smoothie. If you are new to green smoothies, pick this one. Take two to three fruits and blend them in a good, high power blender. Start with fewer amounts of fruit and then add more for thickening or sweetening purpose. Make sure you use ripe fruits. Bananas are preferred choice as they add richness and creaminess to green smoothie. Now add watery vegetable and your choice of greens. Put two to three tablespoons of orange juice in to it. This will give tanginess to the smoothie. Blend it well by adding some ice in it.
This green smoothie recipe is fruity, delicious and loaded with goodness.
Juicing and smoothies seem to be the latest health craze. It is a great way to tap the healing power of raw foods that are loaded with power-boosting nutrients. Fresh fruits and veggies get easily digested by the body and provide instant vitamins, minerals and other nutrients.
My Omega BL390R Smoothie Blender
For a perfectly made smoothie, you need a good blender that can provide same consistency to the liquid. It should be convenient to use and easy to clean. I used Omega BL390R to prepare my smoothie. Whether you want to prepare smoothies from fresh fruits, turn ice in to snow or pulverize hard grains, this powerful blender can handle everything in your kitchen in less time and effort. My Omega blender comes with several user friendly features that make the whole process of blending convenient and easy. As there is limited number of buttons, you can operate it easily without any confusion. It comes with a stainless steel container that is perfectly suitable for milk shakes and smoothies.
About the author
Rachael Smith is a full-time mom and loves to write about women’s lifestyle, fashion, diet charts and vegan recipes on different women’s lifestyle websites on her free time. She uses her knowledge and experience in creating unique, delicious recipes that are loaded with nutrients.
I made this beautiful mixed berry smoothie this morning that I’d like to share with you.
I was going to add kale, but after I rinsed it, I set it aside and completely forgot to put it in my Vitamix. The color of the smoothie was stunning, so I just couldn’t help myself not to take a few photos. I also snapped a picture of my son as he devoured the smoothie (he usually squirms when I try to take a photo of him).
So the smoothie in the picture is without kale – that’s why it has this deep, intense color. Kale would make it more greenish in color, and even more nutritious. Without kale, it’s a perfect smoothie for even the most green-phobic kids and adults.
To make it into a beginner or kid-friendly smoothie, then skip the kale just like I did, and add only two stalks of celery. My son loves to drink a big glass smoothie once or twice a day. If your child refuses to drink smoothies (which is really hard to imagine, because they taste delicious), you can try various trick to encourage him or her to try them. For my tips on making smoothies for kids, read this post.
You can also use any green in the smoothie, such as spinach , collards, green lettuce, arugula or parsley. Just keep in mind that some greens have very distinct taste, so if experimenting with a new ingredient, start with a little, and add more gradually.
Berries are truly nutritional powerhouses. What makes berries so special is their high levels of phytochemicals â those naturally occurring nutrients that help protect cells from damage.
Strong scientific evidence exists that eating blueberries, blackberries, strawberries and other berry fruits has beneficial effects on the brain and may help prevent age-related memory loss and other changes, scientists report. So snag some blueberries, strawberries, raspberries, and blackberries and start munching or add them to your smoothie.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
This smoothie is easy to make and delicious–and a great way to add some sunshine to your day!
It’s also rich in nutrients, including the essential Omega-3 fats. Yes, greens do contain these healthy fats. I read somewhere that they are the second highest plant source of omega-3s after flaxseeds.
Dark leafy greens are important for helping us get enough essential omega-3 fatty acids in our diet, and they are easy to consume when blended with fruits. For Omega-3 extra boost, it’s easy to add a tablespoon of hemp, chia, or ground flaxseeds to your smoothie each day.
Sweet Citrus Smoothie with Avocado serves 1-2
1 large orange, peeled or two small tangerines (seedless)
1 or 2 cups kale or spinach (or any variety of greens you have–collards, chard, arugula, parsley)
1/2 small avocado
1/2 cup apple, chopped
1 cup coconut water, grapefruit juice or water, chilled
1/2 cup ice or frozen grapes
1/2 banana (optional, adds creaminess)
1 tablespoon lemon juice
Variations
For Omega 3-sboost, add a teaspoon of chia seeds, hemp or flax seeds (you may want to grind them first).
For more sweetness, add 1/2 pear or 1/2 and apple or 1/2 cup grapes.
For more tartness, add in some lemon juice.
Want more greens? Simply add in more leafy greens + a splash more liquid.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
(Guest Post) Included in this blog post are two different recipes: One is for a Sweet Kale smoothie and the other is a Simple Green Carrot smoothie. Enjoy and leave a comment below!
Packed with nutritious and delicious food, the Sweet Kale smoothie is a great way to either start or end the day. And with coconut water as the main ingredient, it will instantly rejuvenate your tired, electrolyte-deprived muscles.
Recipe
Ingredients:
Coconut Water – 1 cup
Banana – 1 small
Avocado – 1/4 cup
Kale – 2 cups
Ice – 1/2 cup
The Sweet Kale smoothie has a total of 283 calories.
Comments and Suggestions:
If you desire more sweetness, be sure to add stevia or coconut palm sugar. If the smoothie ends up a touch grainy, add more avocado until it reaches the desired consistency. For green smoothie newbies, start with 1 cup of kale and tinker from there.
Nutrition Data: Macronutrients
Carbohydrate: 51 grams
Fiber: 8 grams
Sugar: 22 grams
Protein: 4 grams
Fat: 9 grams
Nutrition Data: Vitamins & Minerals
Nutrient %DV
Vitamin A: 166
Vitamin C: 129
Vitamin K: 557
Riboflavin: 25
Vitamin B6: 39
Folate: 24
Magnesium: 36
Potassium: 53
Copper: 24
Manganese: 66
—
The second recipe, the Simple Green Carrot Smoothie, is a fun twist on a simple carrot juice recipe.
Recipe
Ingredients:
Carrot Juice – 1/4 cup
Ice – 1/4 cup
Avocado – 2.5 TBSP
Spinach – 2 cups
Comments & Suggestions:
This smoothie is not sweet in the slightest. If you desire sweetness, be sure to add stevia or fruit for added sweetness. Remember, spinach is one of the most mild greens, so add more if your budget allows! Also, cooked carrots are a good substitute for carrot juice if you can’t find any.
Nutrition Data: Macronutrients
Carbohydrate: 16 grams
Fiber: 5 grams
Sugar: 5 grams
Protein: 4 grams
Fat: 6 grams
Nutrition Data: Vitamins & Minerals
Vitamin A: 546
Vitamin C: 50
Vitamin K: 394
Riboflavin: 14
Vitamin B6: 24
Folate: 39
Iron: 13
Magnesium: 19
Potassium: 24
Manganese: 37
–This article is provided to you from Paul Austin, the author of a blog dedicated to health and fitness on the road entitled Travel ‘n’ Wellness. Be sure to check it out!
