NATALIE’S SMOOTHIE BIBLE - INTRODUCTION
Whether you’re new to the Smoothie Life, or you just want to make your smoothies healthier, tastier, and easier, you’re in the right place.
I started making smoothies almost 40 years ago—right after I bought my first Vita-Mix blender. Over those decades, through trial and error and research, I’ve learned a lot (including how to make baby food and amazing margaritas in that blender, but that’s for another book). I’ve learned how to make the “right” smoothies for my body. I’ve learned how to incorporate them into my routine so they’re quick and easy. And just as important, I’ve learned how to make them delicious.
This book will help you learn all of those things, too, so you can create smoothies that work for you and your lifestyle. Everyone’s body is unique and reacts differently to different foods; what works for my body will not necessarily work for yours. The beauty of smoothies is that they can be completely personalized to your needs, your tastes, and even your schedule.
Why smoothies?
I’m asked this all the time. In my experience, smoothies have several purposes (assuming they are crafted with the right ingredients, of course):
Smoothies give your digestive system a break, allowing you to load up on nutrients without having to eat a ton of food. Were you ever told to chew 30 times before you swallow? Smaller molecules make it easier for digestive enzymes to break food down and extract nutrition; when you make a smoothie, the blender is essentially breaking down the food for you. It's doing some of the work for your digestive system.
Smoothies can level-set your digestive system before you eat another meal, particularly one that may be a bit unhealthy. When I’m going out to eat, I often have a mini-smoothie ahead of time to limit the spike in my blood sugar.
Smoothies help you meet your protein requirements for the day. Depending on your daily level of activity, your body requires a certain amount of protein—and sometimes it’s more food than you want to eat. (Later we’ll talk a bit about just how much protein your body needs, providing some simple math so you can make that determination.)
Smoothies save time. Making a smoothie in lieu of cooking—or grabbing one you have prepared in advance—can save a ton of time, both in terms of preparation and clean-up.
Smoothies keep you on track nutritionally. How often do you just grab a bagel or a doughnut for breakfast when you’re on the go? A smoothie can be just as convenient, and much healthier. (They’re a lot better for the kids than toaster pastries, too.)
In a perfect world, we would always eat with loved ones, free of distractions from the phone or TV. We would commune with each other, feeling gratitude for the food in front of us and appreciating life. It would be an emotionally satisfying experience for your body and mind, filled with connection and presence and joy.
In the real world, we don’t always get this. In fact, we might rarely get this—effectively feeding the soul and the body is more difficult (and time-consuming) than feeding the body alone. But I firmly believe that smoothies can play a role in both.
Now, I realize you probably aren’t going to sit around the table together and enjoy smoothies the same way you eat Thanksgiving dinner. But you might find that you feel a bit better every day after a smoothie. You might find that you have more time in your day for the things that matter most. And you might find that the benefits of that little smoothie are somehow spreading to make other areas of your life better.
I know that I found those things. And I want to help you find them, too.
Going beyond recipes
Unlike some other books and websites, I’m not going to focus on recipes. Oh, you’ll see a couple in each installment, but my ultimate goal is to arm you with knowledge. I want to give you an understanding of the benefits of smoothies and the impact of various ingredients on your blood sugar, insulin, and the rest of your body.
You will learn why it’s important to be aware of the contents of your first meal in the morning. From the time you eat dinner one evening to when you eat your first meal the next day, your body has technically fasted. The food you use to break your fast (did you realize that’s where “breakfast” comes from?) makes a difference; it plays a part in determining your desires and cravings for the rest of that day.
You will learn about macronutrients—proteins, carbs and fats—and how to use the best ratio for your body and your planned activity for the day.
You will learn how to read the labels of potential ingredients for your smoothies, and what to consider when making decisions about what to include.
And you will learn how to make your smoothies satiating and satisfying.
It’s like anything else, really: What you get out of smoothies depends on what you put into them. And it’s just as important to understand the why along with the what.
My smoothie journey
I bought my first Vita-Mix—now spelled Vitamix—in late 1983 because of a sales pitch at a home show in South Florida. Along with my then-husband and my aunt and uncle, we watched a demo, tasted samples, and spent an outrageous amount because we wanted to make smoothies and baby food at home. The blender was $200-$300 even back then, which would be somewhere between $500 and $800 in today’s dollars! But you can find a Vitamix today for about $400-$600, depending on the model you choose.
It was totally worth it, though: Not only did it change my life, it still works, more than 39 years later. (I have a new Vitamix these days, but I used the old one earlier this year during a visit to my ex-husband’s home in Florida.) And our son, who was technically with us at the Home Show even though he hadn’t yet been born, is now a parent with two children of his own. Both had their baby food made in a Vitamix, and they love smoothies, too.
All these years later, I still have a smoothie almost every day. During the week, it’s typically my breakfast. On weekends, I like to have food for my first meal, but I may start with a mini-smoothie to stabilize my blood sugar before eating. And I’m a lot more strategic than I used to be: In the beginning, I just threw in a bunch of fruit with juices or water to essentially make a fruit smoothie because it tasted good. Today, everything is about nourishing the cells of my body and keeping my blood sugar stable.
Whatever your goals are—better health, convenient breakfasts, fun things to try with the kids, or anything else—smoothies can help you get there. It’s a journey, and I’m glad you’re on it with me. Check out the recipes below, and then stay tuned for Part I: The Basics, coming soon.
The books of The Smoothie Bible
I’ll be sharing each section of The Smoothie Bible as it is completed.
The Basics
Protein
Carbs
Fats
Fiber
Liquid
Sweeteners
Ingredient list
Recipes
Definitions
Q&A
THIS WEEK’S RECIPES
You don’t need an expensive or professional-level blender to make a good smoothie. As we move along in The Smoothie Bible, I’ll be sharing recipes that can be made with a Vitamix or a regular blender.
Chocolate-Peanut Butter Smoothie
The other day I had a craving for chocolate and peanut butter—it was during a pretty stressful time at work, and something about chocolate and peanut butter just sounded good. (Doesn’t it always?) I made this exact recipe almost every day for two weeks. Sometimes it was in the morning for my first meal of the day, and sometimes I had it in the evening as a replacement for dinner on those evenings when I was out and about during dinnertime.
Directions: Add all ingredients to blender and blend to your desired consistency.
Note: Depending on your palate, you may choose to do two scoops of chocolate collagen and/or two tablespoons of peanut butter. Play around with it, keeping in mind the total number of calories of your smoothie, total fiber, and the ratio of proteins, fats, and carbs.
Hot Chocolate Smoothie
Sometimes I make this comforting, warm smoothie on the weekends before sitting down to a traditional brunch. Or I may have it a couple hours before bed, almost like dessert.
Directions: Warm almond milk, add all ingredients and whisk into almond milk while continuing to warm on stove.
Please note this document is for informational purposes only. My views and opinions are based on my personal experience and journey. Consult your physician and/or medical professional before undertaking any changes to your diet.