Editors of Women’s Health - The Women’s Health Big Book of Smoothies & Soups: More than 100 Blended Recipes for Boosted Energy, Brighter Skin

CHAPTER 1
Aging in Reverse

CHAPTER 2
Skin Health

CHAPTER 3
All-Day Energy

CHAPTER 4
Brain Power

CHAPTER 5
Heart Smarts

CHAPTER 6
Hormone Happiness

CHAPTER 7
Gut Health

CHAPTER 8
Kicking Cancers Butt

CHAPTER 9
Bone & Joint Health

CHAPTER 10
Super Immunity

APPENDIX A
11 Healthy Habits to Start Now

APPENDIX B
The Worlds Best Foods

I have to thank my agent, Blair Taylor, and my manager, Casandra Franceschi, for taking a chance on me. Blair, your guidance has been invaluable, and you are a role model for what an agent should be. You always put my best interests first, and I am honored to have you represent me. Casandra, thank you for being there for me whenever I need you. Your expertise and honesty have contributed to my success, and I know how fortunate I am to have you as my manager. I look forward to making my career goals happen with you by my side.

Dad, you always pushed me to my fullest potential and told me, Someday you will do great things. Thank you for guiding me throughout my career and reminding me to never accept less than my worth. Mom, you taught me how to run a household, cook, host dinner parties, and be a strong woman who can handle anything. Thank you for your sacrifices throughout my life and for showing me what a mother should be. I love you both and hope I have made you proud.

This book would not have been possible without the support of my husband. Roy, you encouraged me while I chased my dream of becoming a television and media nutritionist. Thank you for giving me the opportunity to leave a full-time job to achieve my ultimate career goal. This is just the beginningI love you! Last but not least, I dedicate this book to my son, Nicolas. You are my angel, and I am so grateful to be your mother. Thank you for your patience while I wrote this book. You have taught me what really matters in life. I am so proud of you and I love you.

When it comes to great health, theres one thing the editors at Womens Health and I know for sure: Eating more whole fruits and veggies is transformative for your body. We also know its not always easy to eat healthy. There are temptations surrounding us, especially quick-and-easy convenience foods. Our solution? Make healthy meals fast and delicious. So we teamed up to provide you with a range of soups and smoothies that you can make easily and enjoy no matter what time of day or year.

But this is not your typical recipe book. Its really three books in one: a cookbook, nutrition guide, and health-troubleshooting handbook. Every recipe has been carefully created with a purpose. Each chapter addresses a specific health issue, and the ingredients used in each recipe were chosen specifically to treat that issue. Have a cold? Try a soup with garlic. Menstrual cramps? A smoothie with banana should do the trick. Weve got your every health concern covered.

Soups and smoothies are an easy way to pack a ton of fruits and vegetables into your diet. We all know we need to eat more of them, but after reading this book you will realize why they are so critical for your health and exactly how the nutrients in these foods help your body. In my 20 years of practice as a registered dietitian and nutritionist, I have found that when people understand why they should eat or avoid certain foods, they are more excited and motivated to follow my advice on their path to better health.

Some may argue that eating the fruits and vegetables whole would be better than blending them. That may be true in a perfect world, but this is not a perfect world. Lets be honest: Very few of us get the recommended daily amounts of fruits, vegetables, vitamins, and minerals were supposed to. We are so busy with work and family responsibilities that getting a healthy meal prepared is just not going to happen at every breakfast, lunch, and dinner of the week. That is where this book will save you. Smoothies and soups are a great way to embrace lifes chaos without compromising your health (and sanity). Blending foods retains all of the good stuffthe fiber, vitamins, minerals, and other nutrients. The fiber fills you up and aids digestion. In contrast, juicing throws out the fiber and leaves you with a drink that can be high in sugar.

The soup recipes ahead are designed to make 4 servings. Theyre super easy to prepare and simmer on the stove while youre home relaxing, binge-watching Netflix, or doing laundry. And soup isnt just for the chilly winter months. Weve included recipes that are perfect for summertime sipping as well! When it comes to storage, refrigerate the soup in food storage containers or mason jars. If you want to freeze it, keep in mind that liquids expand while freezing and plastic containers often have harmful chemicals, so be sure to use glass containers and do not fill the container to the top. Leave about an inch between the soup and the lid to allow for expansion. That way you can quickly heat up the soup and serve it on the go.

Soup is your best friend on a hectic day. Its the perfect afternoon snack to hold you over until dinner, and it also helps control calorie intake. According to a study at Pennsylvania State University, eating low-calorie soup before a meal can reduce the number of calories you consume during the meal. The participants in the study who had soup before their entree reduced their total calorie intake by 20 percent compared to those who did not have soup. It might not sound huge, but anything that helps curb overeating really makes a difference in your overall health, whether youre trying to slim down or just stay satisfied with real, nutritious foods.

We also love smoothieswho doesnt? Smoothies are ideal for breakfast, especially on days when you have to get out of the house early. Theyre super easy to blend and enjoy while youre on the go. Weve combined the healthiest ingredients to flush your body with nutrients. That includes some veggies too! But dont be afraid. Bright green smoothies with kale or spinach may look unappetizing, but we promise, weve carefully chosen ingredient combinations so that you wont even taste the vegetables. Most of the smoothies also contain protein from nut butters or yogurt, so these can be used as meal replacements that will keep you energized throughout the morning and all day long.

Theres a reason the Standard American Diet acronym is SAD. In 2016, the typical American diet was loaded with processed foods. The scariest part is that you may not even know youre consuming them! To clean up your health, you simply must eat more real, whole foods, aka clean foods. So what are whole foods? Whole foods are foods in their natural state, with all of the vitamins, minerals, and other nutrients. Whole foods are not refined or processed in a factory. They go from the ground or tree or farm right to your table.