How To Read The Nutritional Information
Cal. - the number of calories in one serving. Even though packaged foods use
a 2,000 calories per day figure as the "norm" for women, that amount
is actually for growing children and very active adults. Most women do very well
on 1,300 to 1,500 calories per day when eating wholesome foods.
Fat - the grams of fat per serving. Although the USRDA for fat is 65 grams,
research shows this figure to be too high for the sedentary "American"
lifestyle. Most people maintain proper weight or lose excess pounds when they
consume only 25-30 grams of fat per day. Active people burn more fat so they can
get away with consuming more fat without gaining weight. According to Dr. Dean
Ornish and thousands of other physicians, a less than 10% fat diet is ideal for
regaining health and losing excess weight. The body actually needs few, if any,
added fats, as whole foods contain adequate amounts of fat for proper growth and
nourishment.
Carb. - the grams of carbohydrate available in one serving to supply the body
with energy. They are found almost exclusively in plant foods. Higher amounts
are good if you're eating whole foods (NOT foods made with refined white flour
or white sugar) for quick energy that won't cause a quick high, followed by a
rock bottom low. On a 2000 calorie diet, about 1200 calories should come from
carbohydrates.
Pro. - the number of grams of protein in one serving. If you worry about
adequate protein intake on a vegetarian diet, research has shown that it is
impossible NOT to get enough protein when you use wholesome beans and grains on
a daily basis. (The USDA figure of 65 grams of protein has been proven to be
higher than necessary for proper growth and development. Excess protein puts
extra stress on the kidneys and liver. Recent studies have shown 35 grams to be
adequate, since the body makes its OWN protein from amino acids found in all
foods.)
Pot. - the milligrams of potassium in one serving. This mineral is important
for a healthy nervous system, maintaining stable blood pressure and in the
transmission of electro-chemical impulses. It helps with dry skin, muscle
fatigue and weakness, water retention, and high cholesterol.
Vit. C - the milligrams of vitamin C in one serving. This essential vitamin
is an antioxidant that attacks free radicals, protects against infection,
enhances immunity, helps prevent cancer and other diseases, and promotes the
healing of wounds.
Fib. - the grams of fiber in one serving. Most fruit is not high in fiber,
but an average of 25 grams of fiber per day is essential. Eat whole foods -
whole wheat, brown rice and other grains, beans, unpeeled fruit and vegetables,
and at least 1/4 of your food raw.
FORWARD
Who loves smoothies? As my children say, "Nobody doesn't love
Smoothies!" Nutrition used to mean "boring." Natural used to mean
"tasteless." "Fast" food used to be a bad four-letter word.
Not any more!
It doesn't matter whether you're young and trying to keep up with kids and a
job, or no longer young and concerned about cardiovascular health; a body
builder or an aerobics buff; a little kid, teenager, or a big kid;
health-conscious or weight conscious! If you love great taste, you'll LOVE these
creamy, energizing smoothies! 1-2-3 Smoothies blend fun with food the whole
family will enjoy. They're Super Nutritious, Super Filling, and Super
Quick...for SUPER Health!
Don't skip breakfast-sip a smoothie!
Too many people these days skip breakfast - the meal that should supply
energy and brain power for the best half of the day! 1-2-3 Smoothies are
smoooooth fruit drinks blended from fresh or frozen fruits and fruit juice
concentrates. They are very satisfying, and with the addition of protein in the
form of tofu, protein powders or nuts and seeds, you'll have a nutrient-dense
(that meals filling!) meal or snack.
1-2-3 Smoothies - the perfect food?
Is there one perfect breakfast-- perfect afternoon snack-- perfect
meal-on-the-run--perfect way to sneak nutritious vitamins and other important
nutrients into a finicky eater? YES! It's a 1-2-3 Smoothie! Chock full of
nutritious energy-boosting wholesome ingredients, these delicious, nutritious
drinks are the hottest COOL healthy treats ever! (Check out the nutritional data
included with each recipe.) Each one is a fresh blend of fruity fun. What's
more, they're made with 100% natural ingredients - no preservatives, no sugar or
artificial sweeteners, and no added fat.
Do-It-Yourself Entertainment
1-2-3 Smoothies are so easy to make, even young children can blend their own
all-natural treats. What's not to love? Kids start with frozen chunks of fresh
fruit, add delicious juices, punch the right buttons and presto! they've made
their own frosty concoction that's actually GOOD for them!
By the time they've made two or three, they'll want to start experimenting,
so supply them with a few options and let them turn a smoothie into a science
project as they fiddle with adding a little of this and a little of that,
substituting one fruit or juice for another; a little ice for none at all; nuts
or no nuts; water, milk or our special "milks" made from grains or
soybeans. Improvising is an important skill and making up original smoothies is
a good way for kids of all ages to start learning that recipes are made to be
changed!
