The real scoop on the green smoothie.

Green smoothies or smoothies, in general, are pretty standard fare in the warmer months of the year. But we need those phytochemicals more than ever in the winter!

Phytochemicals are absolutely amazing for good health! These compounds are only found in plants. They aren't essential per se, meaning we need them to survive, but they certainly make our lives healthier by consuming them.

"Certain Phytochemicals have the ability to slow the growth of cancer cells, help regulate hormones, prevent DNA damage, protect against oxidative stress, reduce inflammation and induce apoptosis (cell death) in damaged cells (like cell clean up)." (Dr. Sarah Ballantyne, Paleo Principles)

If you would like protection against cancer, diabetes, heart disease, asthma, osteoporosis, neurodegenerative diseases, and other conditions that involve oxidative stress then you best eat those greens, my friend!

I ran into a friend of mine in the grocery store over the weekend. She shared with me that she needs to take one of my courses. The stress of her new single life while raising kids is taking its toll on her health. "I eat pretty well, but I know I need more greens!" Then she lifted up a jug of bottled green juice.

She is right! The added stress is not making her health picture look very good. scenarios Stress = elevated cortisol levels. Cortisol is a stress hormone. This hormone is kicked into gear for Fight or Flight. But it's supposed to be temporary! The sustained elevation of cortisol is extremely damaging to the body.

Did you know that when your body is in Fight or Flight, it focuses almost all it's attention and nutrient reserves to keep you alive? Balancing your blood sugar, signaling your hormones for satiety or hunger is put aside. So is your hormone regulation. Systems such as these are put on the back burner. Who cares if you need to ovulate if you are running for your life!

Here is a great example: Have you ever experienced yourself or know someone who is having trouble getting pregnant, never does and then finally turns to adoption and then discovers they are pregnant?

The Autonomic Nervous System in the body just turned the Fight or Flight signal off and was able to properly regulate reproductive hormones.

Stress is so powerful.

Personally, I truly believe that stress, Adrenal Fatigue or HPA Axis (hypothalamus-pituitary-adrenal Axis), was my catalyst to the development of my own autoimmune disease. I thought I was just busy!

Autoimmune disease and its pathology take years to develop. The biochemical changes in the body that lead up to it are often accumulative. Some people are naturally more resilient to stress. While others are more at risk because of genetic tendencies.

Our genes only account for about 10-15 % of our risk factors. The way in which we live our lives holds the greatest impact.

Consuming leafy greens is a weapon against inflammatory conditions in the body such as elevated cortisol.

Drinking green smoothies is a fast and simple way to fight against disease and illness, especially during the stressful holiday season.

Would it surprise you to know that very few of my clients realize they have elevated cortisol issues when they start out in my programs? They know they snack too often and crave the wrong foods...they DO realize they need a sugar detox. And they are right! When your blood sugar spikes and dips, cortisol is switched on to bail you out in the dip until you get that sugary or carby snack to pull you totally out. Fight or flight relates to blood sugar not just running for your life chasing a busy calendar and todo list.

Your adrenals shouldn't have to help you regulate your blood sugar! They are a plan B to a poor diet. Back in our earlier days when famine was an issue, we needed this more than ever! It was a FIGHT to stay alive! But today, it's a fight to not let our excess kill us! We are consuming too much sugar and not enough healthy fats and proteins, aka a balanced diet. This rollercoaster is stressing out our bodies.

The first hormone gland to take a back seat to the stress load is Thyroid once we hit about 35 ladies. When perimenopause starts to naturally change its course, the adrenals are supposed to take over for our ovaries. Did you know that before you started your cycle as a little girl, your adrenals ran your sex hormone function? Crazy huh?

But what happens if those adrenal glands are worn out from bailing out our blood sugar issues every day... they pass the job to the thyroid gland!. The thyroid gland CAN help out, but it isn't it's a primary job and then IT too becomes stressed and under functions.

Can you see why so many women are developing autoimmune diseases such as Hashimoto's Thyroiditis around this age? Stress.

Let's get back to those phytochemicals and why we need them.

There are more than 5,000 phytochemicals that we know of and we are still discovering more!

We all know that we should eat colorful foods, at least 5 colors on your plate throughout the day if you can manage it. But why?

Let's talk about a few of the heavy hitters. Polyphenols. This is probably the biggest category of phytochemicals. Red wine is high in polyphenols! Polyphenols are very protective and good for fighting infections and slowing the aging process. But don't overdo that red wine! The sugar content and alcohol will detract from the benefit. But overall polyphenols are super immune boosters! Polyphenols also give plants their bright colors.

Flavonoids help reduce inflammation and protect against heart disease and certain cancers. There are subcategories of flavenoids. For example, Anthocyanidins and anthocyanins make fruits and veggies blue, purple and deep red! These flavonoids are neuroprotective and anti-inflammatory.

Flavon-3-ols, are condensed tannins. Tannins are found in apricots, red wine, and green tea. They support healthy blood flow and vessels. They are also neuroprotective.

Flavones are found in citrus fruit and they protect your heart, reduce inflammation, increase insulin sensitivity and even lower your blood lipid levels!

Lignans are found in kale, cabbage, Brussel sprouts, flax seeds, apricots... Research is starting to make correlations between lignans and hormone associated cancers such as breast, prostate and uterine cancer!

Getting your greens is so much more than just getting fiber at a low-calorie form. There are many different varieties of green leafy veggies. Each variety comes with its own nutrient profile, unlike other greens. Spinach is great, but let's branch out.

The darker the better and more nutrient-dense.

I am a self-ascribed Nutrivore! I want nutrients, ingredients for my body to perform all its duties.

TIP: Kale comes in many different varieties, try a new variety each week! Don't forget bok choy, chard, arugula, beet greens, dandelion, collard greens...Explore the leafy aisle, be brave!

What makes our greens green? Before I move on we can't talk about greens without talking about chlorophyll! I love so much about this powerful nutrient.

Did you know that chlorophyll is great for detoxing? Yes, I know you did! But why and how? Because it BINDS to toxins and carries them out! It especially likes to bind with carcinogens!

The Recovery Bits by Energybits is the best detoxer! Especially if you had too much wine! Use the code: Thepath to save 20%! Check it out, they have sample sizes. The Beauty Bits and Energy Bits are Spirulina and great for energy and immune system boosting without the jitters!

These are just a few more phytochemical tidbits to know. Fiber and fighting constipation isn't the only benefit to eating those green leafy and colorful fruits and veggies.

How many greens or veggies should you eat?

Dr. Terry Wahls in her Wahls Protocol book suggests 9 cups. Yep! 3 cups of leafy greens, 3 cups of deeply colored veggies and fruits and 3 cups of sulfur-rich foods.

I am going to share from Dr. Terry's own book, The Wahls Protocol and just sum up some high lights. If you or someone you know is battling MS or any other autoimmune disease, this read is a must!

Don't be freaked out thinking you can never eat that many fruits and veggies! It sounds like a lot, but you can easily work your way up. Personally, I only have 1 fruit a day. I prefer a lower carb experience in my own body. Everyone is different though. But keep it whole foods. If you eat them with every meal, it will be a great start.

Every time you eat, just make sure half your plate is veggie! I personally advise limiting high sugar veggies (snap peas, carrots, beets..)

Since I too have an autoimmune disease, I am very concerned with lowering and fighting inflammation. So every day, I strive for the 9 cup number...Consuming green soups and smoothies are my key to getting in all those phytochemicals.

Side Note: Stay in season, and your region if you can.

Green leafy veggies are high in vitamins B, A, C, and K. I remember this by saying"

Green Veggies give BACK your health and wellness!

This means better skin, brain health, liver function, eye health, more balanced hormones, anti-cancer, anti-inflammatory, and less prone to atherosclerosis since your blood vessels are in better shape! (Adapted from the Functional Medicine Tool Kit, May 2012)

Getting your vitamins from food is always the best choice over supplements. But you must be able to digest those foods! Just remember that brightly colored foods = antioxidants. Boom! Dr. Terry suggests aiming for at least 3 colors a day. I go for 5!

Adding color means you get to add some more benefits to the list! Healthier cells, DNA protection, antibacterial properties, immune system health, and reproductive health! (Adapted from the Functional Medicine Tool Kit, May 2012)

Along with getting in our 3 cups of leafy greens, 3 cups of deeply colored veggies and fruit we need sulfur-rich foods.

Why eat sulfur-rich foods? These foods are great for supporting your mitochondria (the powerhouse of your cells) as well as eliminating toxins.

Nourish your body at the cellular level and your health and wellness will grow out from there.

Toxins just aren't found in foods. Just eating organic isn't enough. Toxins are all around us in the air we breathe, and the chemicals we put on our bodies and all the synthetic material around us. I am currently typing on my plastic keyboard, sitting on a leatherette fabric chair that is sitting on my laminate floor...It's our modern world. Did you know that our bodies also make toxic byproducts as it conducts it's business all day? Leaving waste in our bodies is a BIG DEAL! We need these toxins eliminated and sulfur-rich foods help us get it done.

I am interviewing Dr. Perry Nickelston tomorrow on my show, he will be sharing all about our Lymphatic system and how it helps with detoxing waste!

The Cabbage Family, Onion Family, and Mushroom Families are what we are looking for in the sulfur department.

Cruciferous or brassica veggies fall under the Cabbage Family. Kale, collard, broccoli, cauliflower, Brussel sprouts, turnips, rutabagas, and radishes.

The Onion Family consists of garlic, chives, leeks, and shallots. With all the talk about the rise of Early-onset dementia, cancer, and heart disease, eating foods in the Onion Family is even more important!

Sulfur methylation.

Keep in mind that everyone is different. My middle son has issues with sulfur. His phase two detoxification pathway struggles to process certain sulfur-rich foods, but not all! We are currently working on that together.

Now that you are consuming plenty of sulfur-rich foods We can add microbial health, detoxification, gut health, and immune cell support to our list of benefits courtesy of (Adapted from the Functional Medicine Tool Kit, May 2012).

Last but certainly not least, the Mushroom Family! Mushrooms contain compounds that stimulate the natural killer cells that help balance the immune system that protects against cancer and autoimmune diseases! Yeah, Mushrooms!

Now that we know why we should eat more veggies how to do it?

1. Go shopping. Meal planning helps. Get out your calendar and write down your meals! It is so simple and all nutritionists agree it is the easiest way to get started, make a list! Don't just wander around the store and put things in your cart. You will overbuy and have waste. Shop 2-3 times a week. Order it to be delivered from your local CSA or another food service if time is a problem.

2. Buy organic. To learn about foods and products and levels of toxicity head to the Environmental Working Group site. The EWG has listed the Dirty Dozen and the Clean 15 to help you decide if your budget is an issue. Don't forget that organic frozen veggies are picked at the height of the season...but when eating, try and stick to your season. We need the foods that are in a certain season DURING that season for a reason.

3. Soups, smoothies, and purees! Simply sauteeing up greens, veggies, fats and even bacon then burring them up in a high powered blender is amazing! I thin mine out with bone broth or canned, full-fat coconut milk. But water will do the trick as well. The recipe is basically: Throw it all in the skillet! It takes about 5 min!

Smoothies are always about 2 parts green leafy, one part liquid like water or coconut milk or whatever kind of milk you prefer, 1 small fruit like half a green apple or 1 mandarin orange or 1/2 cup of fresh or frozen berries. You can add ice to make it a true smoothie.

I prefer smoothies to juice. Juicing is often too much sugar and you lose all the nutrients found in the whole veggie and fruit. I think it's wasteful and an easy way to get too much sugar.

Puree it! Last night I made a meatloaf and sauteed then pureed some veggies to get my Hunny to eat them!

Yes, a Holistic Nutritionist is married to a non-fruit and veggie eater!

The point is, you can do it if you want to. Time is not a problem if you prioritize your health.

I hope you have a very Merry and Green Christmas!

For more information and everyday ways of improving your health through diet and lifestyle changes, please check out my website and it's host of tools just for you!

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Have a wonderful day,

~Brandi