Sandy Wenger, Holistic Health Counselor | October Edition: Juicing or Smoothies?

juiceOne of the very healthy trends these days seem to be to juicing and/or making smoothies. Which has the most health benefits? Which one is right for you?

The main difference lies in the amount of fiber in each drink; smoothies are chock-full of fiber, whereas juicing provides a huge burst of nutrients in a quantity one would normally have difficulty eating at one time, but much of the fiber is removed.

Smoothies make wonderful meal replacements or a healthy snack at any time of day or night. To make a good smoothie, you need to have a powerful blender, such as a Vitamix or Ninja. The Vitamix can be purchased online, or occasionally at Costco.  The Ninja, and other powerful blenders, can be purchased at a variety of stores in the area or at online sites like

If you are new to smoothie making, a good place to start would be with the following recipe:

Healthy Smoothie

  • one container or cup of yogurt (soy yogurt or Stoneyfield Farms yogurt are good ones to use)
  • one banana
  • one handful of spinach
  • one handful of broccoli
  • a couple of red cabbage leaves
  • 2-3 cups of a mixture of frozen fruit, such as strawberries, blueberries, mangoes, and/or pineapple
  • 1+ cup(s) of milk (soy, rice, almond, or dairy)

Combine all ingredients, blend, and enjoy! This should make enough to fill a couple of tall glasses.

Juicing is a great complement to cleanses or for providing an extra burst of nutrients when sick or experiencing inflammation of the body or other ailments. If you are new to juicing, a good place to start would be with the following recipe:

Healthy Juicing

  • 2 handfuls of spinach
  • one bunch of kale
  • one cucumber
  • 2-3 apples
  • 2 oranges
  • 4 carrots

Wash all ingredients and peel oranges. Put all ingredients through the juicer and enjoy. The juice will be green in color and contain a nice, natural sweetness. This makes enough for one drink.  

Note: If possible, purchase organic produce when you can. If you are unable to buy organic, be sure to wash produce thoroughly. Pay extra attention to washing the waxy film off of the apples and cucumber and be sure to triple wash the spinach and kale.

When juicing, be sure to drink within 24 hours of blending in order to receive the most nutritional benefits.  The longer juice sits, the less it holds the full value of nutrients.

So, if the question is juicing or smoothies, I say the answer is both!

Sandy Wenger is a holistic health counselor from New Day Holistic Health Counseling, located in downtown Harrisonburg.  Call Sandy if you’d like someone to walk with you as you look toward making changes in your body/mind/spirit.  Contact her at (540) 421-8057 or


One thought on “Sandy Wenger, Holistic Health Counselor | October Edition: Juicing or Smoothies?

  1. These might even be honey, smooth peanut butter, jam or marmalade, curry source, crab paste,
    tomato puree, liquidised fruits or liquidised liver; look into why you are doing this and why you are choosing these substances (see my ebooks.
    Add chicken stock (liter) and bring to boil,
    add salt to taste, chicken seasoning, ground peppercorn, vetsin, cabbage and noodles.
    Impress Your Family and Friends With Exact Replicas of The Following Recipes:.

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