What's Working - What's Not: My Green Smoothie Adventure Update from the Juicy China Study

"About twenty years ago, researchers found the missing link. They discovered that colorful plant foods in their natural state were also rich in thousands of compounds with important health properties for humans—phytochemicals.

Only by eating an assortment of natural foods that are micronutrient-rich can you get enough of these compounds to protect yourself from the common diseases that afflict Americans."

Dr. Joel Fuhrman, author of "Eat to Live"

 

Back in March 2008, I heard Dr. T. Colin Campbell's evidence about the disease-fighting virtues of a vegan diet and I learned about NFL player Tony Gonzalez' vegan diet & his Green Smoothie breakfast.  I've been drinking Green Smoothies most everyday now--and I even took my Vita-Mix 5200 on vacation to Martha's Vineyard in June.  Is it working for me?  Absolutely!

My husband and I purchased our powerful Vita-Mix blender in March and it has become a daily habit.  We each mix up our own favorite greens, vegetables & fruits in the morning and within minutes the blender grinds through the tough cellulose of kale, collards, swiss chard, carrots, apples, oranges, and berries.  All the fiber remains---this isn't a "juice extractor" that leaves behind the messy residue of vegetable & fruit pulp.  The results are 2 quarts of a nutrient-antioxidant-rich smoothie that we can drink for breakfast or snacks for 2 days.

How does it taste?

Absolutely delicious!  I've  shared my Green Smoothies with house guests, friends, & co-workers and most everyone has given it a big thumbs-up, in spite of its odd green color.  Mixing fruit and a little orange or pomegranate juice with vegetables produces a mild-sweet-tasting-nice-textured smoothie.   If you want more sweetness you can always add additional fruit, some honey, agave syrup, maple syrup or stevia.  I don't.

What's in my smoothie?

• I'm a creature of habit, so I often stick to the fruits & vegetables that are highest in nutrients.  I'm juicing at "the top" of the ORAC scale (the Oxygen Radical Absorption Scale--foods with the highest antioxidants that scavange free-radicals) and the *ANDI scale (Aggregate Nutrient Density Index).
• A rainbow of colors-each with its own special benefits.  Green, red, orange, blue and purple.
• 1/2 cup 100% pomegranate juice (Trader Joe's)
• 6+ cups of mixed greens like, Swiss chard/kale/collards/spinach
• 4 large carrots
• 1 orange
• 1 cup of blueberries or mixed berries or strawberries
• 1 apple
• enough water or ice to make a drinkable consistency--try 1 1/2 cups of water (12 ounces)--you want it drinkable--not like applesauce.
• I usually add 2 TBS. of ground flax seed or chia seeds for additional omega-3's & some healthy fat UPDATE: I stopped added flax or chia to my smoothie--it just makes it harder to drink.  I like my chia sprinkled on cereal, yogurt, & with water & lemon juice--Chia Fresca!
• This makes 2 quarts of Green Smoothie.  I'll take about 27 ounces with me to work in my Klean Kanteen, either for breakfast or as a mid-morning  and mid-afternoon snack.  It's also great to refuel after a work-out. And then I have enough left for the next day.
• The variety of vegetables you can "grind up" with a Vita-Mix is endless.  Consider tomatoes, cucumber, broccoli, bok choy or cabbage.  Whatever is in your fridge.  The same goes for fruit. 

What's the advantage of "drinking" fruits & vegetables?

• There is absolutely no other way that I could or would be able to eat the same amount of fruits and vegetables as I can drink in a smoothie.
• With one day's smoothie I'm getting the equivalent of 3 fruits, 3 cups of the highest quality greens and 2 additional vegetable servings.  That's 8 servings of fruits and vegetables--my entire day's requirement, and that's not counting any additional vegetables I'll get through the day with lunch or dinner.
• Let's face it.  It's easy to make a salad, but it takes effort to cook kale, collard & Swiss chard.  They are tough greens that require cooking.

In a nutshell, what's so good about greens?

• They are at the top of every experts' Top Foods List for a good reason.
• According to Dr. Steven Pratt of "Super Food Rx" fame, the dark green leafy vegetables "have more demonstrated health benefits than almost any other food."  They improve cardiovascular health  and prevent a host of vision problems, as well as some cancers.  They contain a "synergy of multiple nutrients/phytonutrients" that you could never get in a pill.  Don't forget, the omega-3's that we get from fish are only there because the fish are feasting on plankton, which are "dark green leafy fish vegetables"!
• Dr. Caldwell Esselstyn, Jr.,  author of "Prevent and Reverse Heart Disease"  advises all his patients to load up on kale, collards, spinach & chard.  They are critical to helping restore the endothelial cells that line our blood vessels. The "greens" contain the biochemical building blocks that enable the endothelial cells to produce the nitric oxide which " 1.) will relax the blood vessels 2.) prevent the white blood cells and platelets from becoming sticky and producing plaque 3.) keep the smooth muscle cells of arteries from growing into plaque  and  4.) may even diminish vascular plaques once they are in place.
• Esselstyn advises any of his patients with chest pain (angina) to eat as many greens as they can---and within 3-4 weeks of loading the system with greens the endothelial lining will restore itself, and they'll get rid of chest pain.

Have I noticed any benefits from the Green Smoothies?

• I hesitate to mention specifics because I'm a sample of one, and I never ran any before & after blood work.  Remember, even Dr. Walter Willett, the prominent Harvard nutritionist & epidemiologist notes that it can take many years for nutritional benefits to show up.  In the Physician's Health Study, one of the longest running randomized studies, the cognitive/memory benefits of beta carotene supplements did not show up after even 12 years.  It took 18 years of taking the supplements for the brain benefits to show up!
• My borderline hypertension is now in the "healthy normal range".
• This is subjective, but my skin color and complexion look much better to me.  I'm often asked where I've been on vacation, because my skin has a healthy glow.  Probably all those carrots coloring my skin.
• Again, this is subjective, but I have more energy, even on days when I exercise for 2 hours.  My "nap urge" is disappearing.  Watch, now I'll probably need a nap, having said that!
• I'll spare the details--but my digestive system is in excellent shape.
• I just asked my husband if he's noticed any juicing benefits--He thought for a second & said, "I think I have more energy--yes, definitely more energy!".  I've got to agree.  He woke up today, Sunday, at 5:30 am so he could run for 4 hours.  Yep, he ran for 22 miles & he's still awake, with plans to picnic, hike or go to an outdoor concert tonight. Well, that's the plan, at least. Don't forget the guy's  58 years old.  In case you're wondering why someone would run for 22 miles on a Sunday morning....he's training for the JFK 50 miler in November.

Who else has started juicing?

• This was a surprise to me, but my niece & her boyfriend (PhD students in physical therapy & neurological bio-engineering respectively) have taken the plunge.  The upside for the them is making quick healthy meals after a long day at work.  At 8 or 9 PM they don't want to cook or eat a heavy meal. A smoothie does the trick.
• A doctor friend started juicing as a way to incorporate more vegetables into his diet, and cut down on the grains that were irritating to his digestive system.  So far so good---and he's able to do all his juicing with a regular blender.  It's worth a try!
• Granted, the cost of a Vita-Mix is high at $450, but for a product I use everyday, that will last for years, to me it's worth the investment.  I always make my own breakfasts, lunches, and dinners, and more often than not, I find eating-out an unhealthy expensive experience.

Nutrient Count of a Sample Green Smoothie with spinach/chard/pomegranate juice/blueberries/orange/carrots/apple/chia seeds

 

Nutrition Facts for  Green Smoothie wt pom/chard/spin/bb/ap/car/or
Serving Size: 1 serving
Amount Per Serving
Calories	268
Total Fat	4.1g
Saturated Fat	0.3g
Cholesterol	0mg
Sodium	354mg
Carbohydrate	57.9g
Dietary Fiber	12.8g
Sugars	35.2g
Protein	7.3g
Vitamin A 957% Vitamin C 178% Calcium    17% Iron 23%

*Dr.Fuhrman’s  Nutrient
Top 30 Super Foods Score 

1. Collard, mustard, & turnip greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok choy 824
5. Spinach 739
6. Brussels sprouts 672
7. Swiss chard 670
8. Arugula 559
9. Radish 554
10. Cabbage 481
11. Bean sprouts 444
12. Red peppers 420
13. Romaine lettuce 389
14. Broccoli 376
15. Carrot juice 344
16. Tomatoes & tomato products 190-300
17. Cauliflower 295
18. Strawberries 212
19. Pomegranate juice 193
20. Blackberries 178
21. Plums 157
22. Raspberries 145
23. Blueberries 130
24. Papaya 118
25. Brazil nuts 116
26. Oranges 109
27. Tofu 86
28. Beans (all varieties) 55-70
29. Seeds: flaxseed, sunflower, sesame 45
30. Walnuts 29

 

Comments

[charley james]

i love chia seeds! i've been adding them to everything i can think of for about the past year and i'm definitely going to try this recipe. where do you get your seeds? i can't find chia seeds in any of my local health food store so i've been buying them online at www.thechiaseed.com and they are great! have you ever heard of them? i can give them a great recommendation if you need a good place to buy chia seeds.

[The Healthy Librarian]

Charley, I found chia seeds at Whole Foods & a local health food store. I'm sure they will be more widely available as word spreads of their benefits. Check my earlier post about chia at: http://www.happyhealthylonglife.com/happy_healthy_long_life/2008/07/are-the-chia-pet-seeds-salvia-hispanica-the-new-improved-flax-seed.html
The medical study on its benefits used a brand called, Salba, which is purported to have a more reliable nutritional profile, than others. Who knows?

[JenniferItoND]

how large is the serving size refered to in the nutrition facts for greensmoothie

[The Healthy Librarian]

The smoothie serving is about 25-27 ounces--I mix enough up to fill two 27 ounce Kleen Kanteens. I finish the 2nd Kanteen the next day.

[laura]

I saw your post on new york times (about vitamins) and just knew you were a Dr. Fuhrman fan! I am sooo glad that there are some truly educated commenters on that site. yay.

[Healthy Juices]

After having loved the mango juice so much, I looked up nutritional information about the mango, and turns out it makes up very healthy juices. For example mango juice, as do most of all juices drinks, has not so many calories, zero fat, a little sugar and carbohydrates to give me an energy boost, and it is filled with Vitamin A, Vitamin C, Vitamin B, Potassium and many other important nutrients. Juices drinks have a lot more nutritional value than the regular coke I would drink or any carbonated drink.

[rcat]

I take coumadin (blood thinner) for an artificial heart valve. Would it be ok for me to drink a green smoothie every day?

[The Healthy Librarian]

To RCAT:

Taking coumadin SERIOUSLY changes the picture when it comes to eating greens. This has to be managed carefully with a physician--in other words the coumadin dose would have to be lowered if you were taking greens--and blood work would have to be taken to help this adjustment. At least that's what I understand--I'm certainly not a physician!

You would ABSOLUTELY have to work this out with your doctor. He would need to know the amount of greens you are consuming so he could adjust your coumadin accordingly. Greens are high in vitamin K, and anticlotting. I've definitely read that this is doable--I'm thinking from Dr. Christopher Gardner of Stanford--but you need to work with someone who is both an advocate for healthy eating---and skilled in adjusting coumadin doses. But, you don't want to miss out on all the benefits of vitamin-mineral rich greens.

Good luck! Let me know if you are able to work this out.

[JK]

I've been making smoothies for me and the girls for the last couple of years--I have one anti-vegetable girl who won't touch them, but she drinks them just fine because she doesn't know! (Heh! We moms have our ways! Best said with a german accent.)

I've been using my regular blender and I just ordered a Vita-Mix. I have to say, my cheap Osterizer from Target did a pretty good job for 4 years, but I am so excited about the Vita-Mix.

One of my favorite very light treats is watermelon, spinach and ice. It's delightful on a hot summer day!

[MG]

We just got our Vita-Mix a few days ago. It makes it so easy for us to eat plenty of vegetables despite very busy lives. I was about to make a late dinner tonight then realized a smoothie would take just a few minutes to make. I feel so much better now after a smoothie than I would after a heavier dinner!

So far, we've made a few different smoothies that have included kale, red cabbage, arugula, celery (with leaves), beet, radish, lemon, garlic, chili powder, jalapeno pepper, blackberries, blueberries, strawberries, apple, banana, and peanuts. We also made cappucino & strawberry shakes with raw organic milk. Everything we've made has been so delicious and filling!

[The Healthy Librarian]

MG,

I want to know more about what you mixed the beets, chili powder, jalapeno, and peanuts with--how did it taste? What would you do again? What were your more favorite combos? You are way more adventurous than I've been--and I'd love to take advantage of your successes!!

[howie simon]

I really enjoyed this article and feel even better about the greens i have always liked eating..
i disagree with one thing, though. Kale is not a difficult green to cook. My experience is i can steam some kale from my garden in about 4 minutes, its faster than carrots or broccoli. same goes for bak choi and mustart greens and probably all the other leafy greens.
mixed with carrots, yellow finn potatoes, and garnished with olive oil and some cilantro, its quick, simple and delicious
Just my experience..

[Healthy Librarian]

Since writing this post a year and a half ago--I've become a huge fan of cooked greens. LOVE THEM Cooked TOO!! I actually crave them.

Yes, I do agree with you. But I still add them raw to a daily green smoothie.

[KathleenNH]

For the healthiest benefits, are you cooking the vegetables in the smoothies; i.e. carrots, kale, etc?

[Adele]

I have been taking green smoothies daily for about 3 months but often feel a bit nauseaus during and after I have had my morning smoothies. I usually have half an apple, a kiwi fruit, half a large banana, 1/4 inch fresh ginger, 4 leaves of spinach/silverbeet. The nausea doesn't hang around too long but do you have any suggestions why I feel this way? Maybe I should have them as my evening meal?

[Healthy Librarian]

I'm not sure what's giving you the nauseous feeling. Try leaving the ginger out (even though that's supposed to combat nausea), also, don't drink your smoothie all at once. I often drink my 27 ounce Klean Kanteen's worth, throughout the day. Try it--or maybe try a different green, like mild tasting Lacinato kale. I've asked others who drink green smoothies, and no one else mentioned ever experiencing brief nausea. I'd say, just experiment--and drink only small amounts at a time and see if that works!

[Sandy]

I love your blog, but I just have to ask you...are you paid by Vita-Mix to advertise their appliances?

[The Healthy Librarian]

Sandy,

Thanks for the compliment--and NO--I'm definitely not paid by Vita-Mix (or anyone else) for this blog. I'm sure they have no idea who I am. It's just an amazing product!! I write this blog for myself--and to share what I learn. As a medical librarian I have the opportunity to read a lot more research than the general public--and I enjoying sharing what I learn--and what's working for me.

[JeannieB]

Hi...I'm a recent convert to green smoothies, (and Robyn Openshaw). I got a Blendtec blender for Christmas, and in searching for smoothie recipes, I found her, and from there, the Green for Life book by Victoria Boutenko. This has been a life changing experience for me, and I'm 79 yrs. old, so it took me long enough. I've enjoyed the comments, and hope there will be more. I love your blog. Thanks so much.
I hadn't thought about including jalapeno pepper. Great idea!

[JeannieB]

We are in a quandary. We've been drinking green smoothies for almost 2 weeks, and...as expected.. my husband's INR is high (He takes Coumadin for heart condition). I advised our doctor that we're drinking green smoothies, and was told that's too many "green,leafy vegetables". (I knew that!) I figured they could adjust the coumadin to accomodate our diet. Now they're telling him to take some extra coumadin, and stop drinking green smoothies. Surely, we aren't the only ones with that problem.
I'm feeling so much better, with more energy, and sleeping better than I have in years. Also, my dry skin is softer & smoother. I just don't want to cause my husband more health problems by trying to cure him. Help!

[Jane]

Hi JeannieB,
I am not a doctor but have learned quite a bit about how eating better can help in lessening the need for prescription drugs (and over the counter). My personal opinion would be to consult another doctor who will take into consideration your healthier diet and adjust the Coumadin accordingly; a holistic doctor. I find it so irritating when doctors would rather keep someone on drugs and lower their nutritional needs.