DeFazio - The Womens Health big book of smoothies & soup: more than 100 blended recipes for boosted energy, brighter skin & better health

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2016 by Rodale Inc.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Womens Health is a registered trademark of Rodale Inc.

Page numbers refer to the print edition of this book. Photo on page xvi, courtesy of Vitamix; page xvii (left), courtesy SharkNinja; page xvii (right), courtesy Hamilton Beach; page 10, Lisa Shin; page 36, Thomas MacDonald/Rodale Images; page 90, iStockPhoto; page 116, Photo Alto; page 144, Rodale Images; page 170, Lisovskaya/Getty Images; page 194, Funkystock/Getty Images; page 248, Corbis Images. All other photos by Mitch Mandel/Rodale Images.

Brown background, first occurrence page ii, Wdstock/Getty Images; white background, first occurrence page vi, Sally Williams/Getty Images; blue background, first occurrence page viii, Mitch Mandel/Rodale Images; border art, first occurrence page 3, DigitalVision Vectors/Getty Images.

Book design by Carol Angstadt

Prop styling by Carla Gonzalez-Hart

Food styling by Diane Vezza

Library of Congress Cataloging-in-Publication Data is on file with the publisher.

ISBN 978-1-62336-787-9 paperback
ISBN 978-1-62336-788-6 e-book

We inspire health, healing, happiness, and love in the world.

Starting with you.
RodaleWellness.com

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.