Fresh juice and green smoothies are popular for a reason, and those who have never tried them wonder what the big attraction is. Here’s why these elixirs have made their way into the lives of stars, athletes, and everyone else, from students to grandmas. They make a difference in how you look and feel. Consumers say they feel better, are happier, have more energy, and look better. And these personal experiences have been supported by research.
In one analysis of the eating habits and moods of 80,000 British adults, the researchers at Dartmouth and the University of Warwick found that people who consumed the most fruit and vegetables each day rated themselves as significantly happier and more satisfied with their lives than those who ate fewer amounts. When researchers looked at the numbers, they discovered that the well-being score for people who ate 7–8 servings of vegetables and fruit per day was consistently three points higher than for those who ate little or none. (1)
Eating fruit and veggies also perked up college-age people. A study of 281 adults with an average age of 20, conducted at the University of Otago, New Zealand, showed that those who had the highest daily intake of fruits and vegetables said they were happier, calmer, and more energetic than those who ate less. Even better, the healthy foods left a beneficial side effect. Participants who ate the most produce reported that their positive feelings lasted to the next day. (2) That’s a desirable “hangover.” Researchers at Duke examined the diets of 278 subjects aged 60 and over, and discovered that those with the lowest intake of fresh fruits and vegetables were most likely to suffer from depression. (3)
If energy, a happy mood, and a calmer demeanor haven’t convinced you to include juice elixirs in your daily routine, how about looking better? New research suggests that eating vegetables and fruit gives your skin a healthy golden tan color that was found to be more attractive than a suntan. According to the journal Evolution & Human Behavior, a study led by Dr. Ian Stephen at the University of Nottingham revealed that eating a diet rich in fruits and vegetables gives you more of a healthy golden glow than the sun.
It’s 7–8 servings that really make the difference in your health, but most people have trouble eating even five. If you include juices and green smoothies daily, the servings add up quickly. Just 3/4 cup of juice equals one serving. Drink a 12-ounce glass of fresh juice in the morning, and you’re at two servings to start your day. Have a green smoothie a little later, and you’ve added two more servings. Drink a juice cocktail before dinner, and you’ve added one to two additional servings. Round off with a salad and a cup of steamed veggies. Have a serving of fruit for dessert, and you’ve reached your goal.
Here are two delicious juice recipes and two nutrient-rich smoothie recipes to get you started. And just in case you’re a bit confused, juice is different from blended drinks (aka smoothies) in that the fiber is separated from the clear juice. This makes it very easy to absorb and goes right into your system to energize your body.
Rawsome Veggies
- 1 cup spinach, packed
- 2 kale leaves
- 1 tomato
- 3 ribs of celery with leaves
- 4 carrots, scrubbed well, tops removed, ends trimmed
- 1/2 small beet with leaves
- 1 green onion
- 1 lime, peeled if not organic
Green Lemonade
- 2 apples (green is lower in sugar)
- 1/2 lemon, peeled if not organic
- 1 handful of your favorite greens
Green Berry Delight Smoothie
- 1 cucumber, peeled if not organic
- 1/2 apple
- 1 cup berries (blueberries, raspberries, or blackberries), fresh or thawed if frozen
- 3–4 dark green leaves (collards, Swiss chard, or kale)
- 1-inch chunk ginger root
- Juice of 1/2 lemon, peeled if not organic (Meyers lemons are sweeter)
- 1 avocado, peeled, seeded, and cut into chunks
Cut the cucumber and apple into chunks. Place the cucumber, berries, and apple in a blender and process until smooth. Chop the greens and ginger and add to the blender along with the lemon juice and avocado. Process until well blended. Serves 2.
Green Power Pro Smoothie
- 3 kale leaves, chopped
- 3 chard leaves, chopped
- 3 red leaf lettuce leaves, chopped
- 1/2 cup parsley, chopped
- 2 pears, stems removed, cut into chunks
- 1 banana, peeled and cut into chunks
- 1/2 cup almond or coconut milk
Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve immediately. Serves 2.
Recipes are from The Juice Lady’s Big Book of Juices and Green Smoothies.
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