After breathing, drinking is the next physiological activity that man carries out at birth. And throughout his life span, he will continue drinking every day, whether water or any other liquid from the wide range placed at our disposal by nature and the food industry.

There are refreshing, nutritional, and healing drinks such as juices, smoothies, broths, and infusions; however, there are also others that cause weight gain such as sugar-sweetened soft drinks or those whose consumption is linked to damage in several organs, violent behavior and accidents, as occurs with alcoholic beverages. There are drinks that heal and drinks that kill.

Since we are bound to drink, it is helpful to recognize the characteristics of each drink type in order to wisely choose which to drink. The first chapter of this book is devoted to this descriptive undertaking.

Water (p. 16)

The quintessential drink. Indispensable in any circumstance, diet or cure.

• Vital for life. Cleans and refreshes the body.

Juices (p. 18)

Liquids obtained from fruits and vegetables by way of mechanical procedures, whether mixed, squeezed, or pressed.

• Rich in vitamins and antioxidants.

Smoothies (p. 20)

Derived through grinding or liquefying (blending) of fruits, generally, although it can also be of vegetables. Optionally, water, plant-based milk, or cow's milk can be added.

• Its content in fiber, vitamins, and other nutrients is the same as that of the fruits and vegetables used to prepare them; however, in a semi-liquid state.

Cereal-based drinks (p. 26)

Among them are malt in Europe, atole in Central America, and chicha in South America's Andean countries.

• Nutritive and digestive.

Plant-based milk (p. 28)

Made from grains such as oats; seeds like soy; or tubers such as tiger nuts. A healthy alternative to cow's milk.

• Source of proteins, essential fats, vitamins and minerals.

Alcohol-free drinks

• Alcohol-free wine (p. 34).
• Alcohol-free beer (p. 35).

• Virgin cocktail drinks (p. 36).

Lemonades (p. 244)

Drinks prepared with lemon juice dissolved in water and, optionally, with sugar or other ingredients.

• Purifying and detoxifying.

Vegetable broths
(p. 246)

Liquids obtained from cooking one or several vegetables in water.

• Source of mineral salts.

Infusions (p. 247)

Obtained through adding hot water to leaves, flowers, or other plants.

• Digestive, laxative, sedative, etc.

Cold soups

Prepared with blended vegetables such as gazpacho.

• Source of vitamins and minerals.

Other drinks

• Nectars: Fruit nectar is the name of a drink commercially prepared consisting of:
  • Water
  • Pulp and fruit juice (minimum 50%)
  • Artificial sugars or sweeteners
  • Additives such as citric acid

It can be said that nectar is juice from fruit with its pulp, diluted with water. Its content of vitamins, minerals, and antioxidant phytochemicals is less than that of fruit juices. If fresh juice is available, it is preferable to nectar.

• Aguas frescas: Typical of Mexico and Central America; very popular non-alcoholic drinks. They constitute a good alternative to soft drinks. They are prepared with tamarind, chia (p. 178), rice, (p. 138) or hibiscus flowers (p. 86).
• Syrups: Thick, sugar or corn-based drinks with juice from fruits, vegetables, or other medicinal products.

Drinks with drawbacks

• Cow's milk (p. 42).
• Soft drinks (p. 43).
• Tea, coffee, maté, and guarana
  (p. 44).
• Energy drinks (p. 45).

Harmful drinks

• Alcoholic drinks of any type
  and any alcohol content, from beer and wine to even brandy and tequila (p. 46).

No matter how much juices, smoothies, and other drinks are consumed, there is a liquid that should never be lacking: water. Any of the detoxifying or weight-loss treatments described in the last three chapters must be accompanied by a number of glasses of water per day.

Water is the universal solvent of living matter. It cleanses the body inside and outside. Yet, at the same time, water can also be the medium for undesirable toxins to enter the body. For that reason, it is important to choose what water to drink.

What water to drink?

• Drinking water: It is the one legally suitable for human consumption. The laws regarding water quality, in many countries, allow drinking water that contain small but important quantities of numerous toxins such as arsenic, cadmium, or cyanide. The cumulative, toxic effects of small quantities of toxins consumed daily with drinking water are yet to be thoroughly studied.
• Alkaline or ionized water: It is obtained by treating drinking water through electrolysis or other electrical processes. According to its proponents, the alkaline pH (close to 8.8) of this type of water makes it effective in neutralizing excessive acids in the blood. An antioxidant and anti-aging effect is attributed to this kind of water; however, there is not sufficient scientific support to justify it.
• Filtered water: Drinking water that has passed through a filter, normally of activated carbon. The filters generally eliminate suspended particles, microorganisms (not viruses, which are filterable), chlorine and pesticides, but they allow the majority of chemical contaminants to pass.
• Mineral water: Originates from springs, supplies a variable amount of minerals. When bottled, it guarantees being germ-free.
• Water treated by reverse osmosis: It is practically pure water. Thanks to special membranes, between 90% and 95% of mineral salts and contaminants are eliminated in drinking water.
• Purified water: Drinking water, which undergoes diverse processes such as chlorination, filtration, reverse osmosis, and ozonization.

• Distilled water: Chemically pure water; water and nothing but water. The process of distillation consists of boiling the water and then cooling the steam in order for it to condense and form drops of pure water. Distilled water is the most pure, toxin-free drink there is. These are its advantages:
  • Does not contain any microorganisms, viruses, bacteria, or parasites as it has been boiled. This ensures it will not transmit gastroenteritis or any other infectious disease.
  • Does not contain heavy metals or chemical contaminants as their deposits remain in the boiling container, or if volatile, in the carbon filters that are components of distillation devices.
  • It is true that distilled water does not supply mineral salts of any kind, calcium, potassium or others unlike drinking mineral water. At the same time that it lacks salts, it is also free of toxins.

How much water to drink?

Drinking only when thirsty may not be sufficient to maintain good hydration. If the kidneys function properly, it is advisable to drink as much water to produce clear-colored urine. If the color of urine is dark yellow, it means that you are not drinking enough water.

• In general, six to eight glasses (1.5 - 2 liters) per day are sufficient; yet, such quantity depends on ambient temperature and type of diet.
• During cures, two to four glasses (from 0.5 to 1 liter) tend to be enough.

The making of juices and smoothies implies having to mechanically process fruits and vegetables. And like all food processing, it poses advantages and some drawbacks.

Advantages of juices

• Natural: Juices are made with raw and fresh vegetable foods, thus allowing full advantage of their preventive and healing power.
• High doses of vitamins and antioxidants: Juices allow you to consume many vitamins, minerals, and antioxidants that could hardly be obtained by eating whole foods. For example, chewing six carrots requires time and good teeth; however, consuming them in juice is available to everyone. The high concentration of active principles in juices makes them appropriate for the prevention of many diseases.
• Optimal absorption: By not containing insoluble fiber (hard fiber), juices allow an easier and quicker digestion and absorption of vitamins, minerals, and antioxidants than those of whole foods.
• Detoxifiers and purifiers, which makes them ideal to eliminate toxins and lose weight.
• Taking advantage of all parts of vegetables: Broccoli stems, cauliflower base, or artichoke stems, for example, tend to be discarded. However, they can be utilized for juice.
• Better acceptance: Juice from vegetables is normally better received and tolerated than whole-cooked vegetables themselves, especially by children.

Benefits of smoothies

• They contain all the fiber: Smoothies contain all components of the whole fruits and vegetables used to make them. A greater amount of fiber ensures slower absorption of glucose and a more marked laxative effect.
• Satisfying: As they contain all the fiber from fruits and vegetables, they are more satisfying than juices, which is useful to reduce appetite in weight-loss cures.
• Nutritive: Smoothies or shakes tend to include plat-based milk (optionally from cows), seeds and other nourishing ingredients; thus, they can eventually replace solid food (see p. 28).

Disadvantages of juices
and smoothies

• Stomach discomfort: If they are consumed too fast and without diluting, they can cause slight, short-duration discomfort.
• Increased glucose: Juices and smoothies with added sugar can cause sudden increases in the level of blood glucose. Whereas natural juices and smoothies without added sugar are tolerated even by diabetics (see p. 272).
• Excess of nitrates: Leafy vegetables (such as spinach), especially if they have been cultivated in a greenhouse, as well as tubers or roots such as beet (beetroot) stemming from conventional cultivation (non-organic), can contain a higher proportion of nitrates. Nitrates are natural ingredients in vegetables and leafy greens; however, their level increase when chemical fertilizers are abused. A high intake of food-based nitrates does not signify health problems for the majority of adults, but it does for children under the age of three. It is recommended that children do not consume more than 200 g of spinach per day, which is very unlikely to occur.
• Interaction with oral anticoagulants: By containing vegetables and fruits rich in vitamin K, they can cause interactions with oral anticoagulants (see attached table).

Nutrients and antioxidants
in juices and smoothies

• Proteins: All juices contain a considerable amount of proteins. For example, a glass of carrot juice provides 2 g of proteins, the same as in two tablespoons of yogurt.
• Sugars: Primarily in fruit juices.
• Fats: Few, but high quality such as essential omega-3 fatty acids in green juices.
• Vitamins:
  • Hydrosoluble, primarily C and those from group B (except B12).
  • Liposoluble such as A (provitamin in the form of beta-carotene and other carotenoids), E and K. Recently, it has been discovered that vitamin K protects against osteoporosis and diabetes.

• Minerals: Magnesium, calcium, iron, and zinc, easily absorbed.

• Fiber: Mainly of soluble type formed by pectins, gums, and mucilages.
  • Insoluble fiber: Increases volume of feces and prevents constipation.
  • Soluble fiber: Makes feces softer, facilitates bowel movements (defecation). Regulates glucose absorption; nourishes bacteria in the intestinal flora (prebiotic effect).

• Phytochemical antioxidants: Such as lycopene, polyphenols, anthocyanins, and chlorophyll. In addition to supplying color to juices, they protect against cancer, degenerative diseases, and aging.
• Enzymes: Facilitate digestion; relieving the work in the stomach, intestines, and pancreas.

Making of juices and smoothies

To properly make a juice or smoothie, it is advisable to follow the steps below:

• Thoroughly wash fruits and vegetables.
• When possible, peel them if they are not organically grown.
• Discard moldy and damaged parts.
• Remove pits (stones) and seeds whenever possible, especially from the Rosaceae family of fruits such as peaches and apples. Softer seeds as those in cucumbers, grapes, and citrus can constitute part of the juice. Papaya seeds are medicinal (anti-parasitic plants) but they add a spicy flavor.

Preserving juices and smoothies

The ideal is to consume juices and smoothies freshly made. However, if it is not possible, their nutritional value and properties can last up to three days following this simple advice:

• Add the juice from half a lemon for each glass of juice or smoothie, in the event it is not a part of its ingredients. Lemon is a powerful antioxidant that prevents breakdown of nutrients.
• Store in a closed container. Contact with oxygen promotes oxidation of vitamins and antioxidant phytochemicals of juices and smoothies, their most delicate ingredients.
• Preserve in the refrigerator. Heat and light also accelerate the breakdown of vitamins and antioxidants; therefore, a cold and dark space benefits their preservation.

It is estimated that, in the Western modern diet, 14% of all calories come from added sugars1, a good portion of them making up part of our drinks. Coffee, soft drinks, and sodas generally contain considerable amounts of sugar, which increases the risk of:

• Obesity
• Type-2 diabetes
• Osteoporosis
• Cardiovascular diseases

Recommendations

As part of the ingredients of drinks in this book, a sweetener is only added when it meets a specific function, apart from sweetening, as with the case of molasses in some smoothies.

When no sweetener is added, the consumer is left to choose the product to be utilized and its amount, taking into account the following recommendations:

• Reduce the amount of sugar or sweeteners added to drinks. In this manner, an excess of calories can be avoided and the natural flavor of juices, smoothies, and infusions can be greatly enjoyed.
• Preferably use non-nutritive sweeteners (without calories), such as stevia.

Cereals are understood as the seeds or grains of different species from the Gramineae botanical family such as wheat, rice, and corn. Cereals are the basis
of human nutrition, but also the raw material to prepare nutritional drinks.

Malt

Drink obtained from grains of barley, a cereal similar to wheat; germinated and kilned (roasted). Malt contains proteins, B-group vitamins (particularly B9 folate), and minerals such as iron, zinc, and calcium.

Because it is nutritive and energizing, malt is recommended to athletes, children, pregnant
and breastfeeding women.

Mote con huesillos
(wheat and peach drink)

Typical Chilean drink, very refreshing, made from boiled wheat and sun-dried peaches called huesillos. It provides carbohydrates and wheat proteins as well as vitamins and antioxidants from peaches.

Preparation

• Soak the sun-dried peaches overnight.
• Cook sun-dried peaches for half an hour in sugar-added water (preferably, unrefined or brown sugar—piloncillo or panela,—and in a small quantity) and a stick of cinnamon or cloves. Instead of sugar, sugar cane syrup (molasses) or bee honey can be used.
• Add the boiled wheat and drink cold.

Atole (hot maize drink)

Pre-Hispanic origin drink made from maize grains in water. Presently, it is usually prepared with these ingredients:

• Cornmeal (from 100 to 200 g per liter of liquid).
• A variety of fruits.
• Milk (it can be soy-based).
• Piloncillo/panela (brown sugar cones) or cane sugar.
• Vanilla or cinammon.

The mixed ingredients are heated on a low flame, without bringing to a boil, and the drink is served hot. Atole is consumed as an energizing breakfast accompanied by tamales (filled corn dough).

There are different varieties of atole, for example:

• Champurrado (thick, hot chocolate atole): It is a derivative of atole, which is obtained by adding chocolate and boiling it until the mixture thickens.
• Chilate (toasted corn, ginger, and peppercorn atole): Pepper or chili is added to the roasted corn, powdered chocolate, anise, ginger, and cinnamon. It is served hot with traditional sweets.

Peruvian emollient

Medicinal drink from Peru made from barley and medicinal plants, an example of the mixture of Inca and Spanish cultures. It is believed that the emollient had already been used in the Inca Empire, but solely prepared with medicinal plants. And, once the Spanish arrived, they added grains of barley, linseeds (flaxseed), and lemon to thereby obtain a multicultural and complete drink.

Presently, many emollient variants exist, but they all have in common barley, linseed or flaxseed, and medicinal plants. Maca can be added (Lepidium meyenii) to increase sexual stamina, cat’s claw (Uncaria tomentosa) to strengthen defenses, and other medicinal plants.

The emollient is mainly consumed hot, as well as cold, either in the morning with breakfast or in the afternoon.

Properties

• Diuretic, prevents kidney stones
• Laxative
• Digestive
• Lowers cholesterol and prevents diabetes, thanks to the soluble fiber in barley (beta-glucan) and linseed (flaxseed), which slow the absorption of sugars.

Ingredients of an emollient-type
(For four, 250 ml serving)

• 1 cup of roasted barley
• 1 cup of linseed (flaxseed)
• 6 boldo leaf
• 1 cup of corn silk (corn stigma)
• 4 fresh-squeezed lemons

• Optional: quince and other medicinal plants

Preparation

• In a pot filled with 1 liter of water, add all ingredients, except the lemon juice, and boil for one hour or until the barley grains crack.
• Put through a strainer.
• Add the lemon juice.
• Sweeten to taste, preferably with Stevia, but optionally with molasses (cane syrup) or with bee honey (see p. 25).

Other cereal-based drinks

• Chicha morada (purple corn drink) (p. 80): Unfermented drink typical of Peru derived from purple corn. It is antioxidant and anticarcinogenic. Different forms of chicha morada, likewise alcohol free:
  • Chicha from the East of Bolivia: Prepared with purple corn and peanuts.
  • Colada morada (spiced fruit drink) from Ecuador: Besides purple or black corn, Andean blueberries and other fruits are added to intensify the purple color of the drink, making it even more antioxidant than chicha morada.

• Mexican horchata (rice drink) (p. 138): In Mexico, horchata is the name of a drink made from rice, coconut or almonds and cinnamon. It is normally consumed during breakfast as an energy and healthy drink. Highly recommended in the event of diarrhea.
• Kurozu (black vinegar) (p. 307): Typical Japanese drink prepared with brown rice. It is also called black vinegar and used as a weight-loss product.

Plant-based milk, also called horchatas or
"...–based drinks," constitute a healthy alternative to cow's milk, for children and adults alike. Breast-fed children, nonetheless, need mother's milk for at least the first six months of life, and no other drink may substitute it, except for dairy formulas when maternal breastfeeding is not possible.

Common characteristics in all plant-based milk

• All contain:
  • Proteins and sugars
  • Omega-3 poly-unsaturated fatty acids (hardly present in cow's milk)
  • Vitamin E (cow's milk scarcely contains this vitamin)
  • Iron (more than in cow's milk), calcium (less than in cow's milk) and other minerals
• All lack:
  • Lactose
  • Gluten (with the exception of oat-based)
  • Cholesterol
  • Vitamin B12 (excluding enriched ones)

Making of plant-based milk

1. Soak the grains, seeds or tubers (150 to 250 g
to obtain 1 liter of beverage), usually overnight.
A sufficient quantity tends to be 250 g.

2. Remove the water used for soaking.

3. Alternatively, add dates or raisins as sources
of healthy sugars (approximately one handful per liter of water).

4. Add enough water as to cover the grains, seeds or tubers, and crush them until a smooth paste is achieved.

5. Strain through a cloth or metallic filter.

6. If you wish to sweeten it, use Stevia (non-caloric sweetener) or perhaps molasses, unrefined sugar, panela or piloncillo (brown sugar cones). If desired, add a pinch of cinnamon or vanilla.

Soy milk or soy drinks are the most nutritional of all plant-based milk. Their proteins are complete and their fats are healthy thanks to their omega-3 fatty acid content.

Properties

Besides those that are common to all plant-based milk (p. 28), soy milk:

• Contains 15 times more iron than cow's milk.
• Tends to be enriched with calcium (packaged), supplying the same proportion as cow's milk (about 120 mg per 100 ml). There is a production of non-transgenic brands.
• Is free of animal hormones, in contrast to present-day cow's milk that contains estrogens and other hormones.

• Protects against breast and prostate cancer (two of the most common) and against osteoporosis.
• It does not promote allergies, asthma, and the production of mucus, as occurs with cow's milk.

Clarification
regarding phytoestrogens

• Although the name can lead to confusion, the effects of phytoestrogens are not the same as those of animal-based estrogens.
• Phytoestrogens in soy do not promote cancer, as stated without foundation in some spheres—quite the contrary—they protect against it. Numerous laboratory research and epidemiological studies on humans confirm this.
• Soy isoflavones and other phytoestrogens are widely available in plant-based foods. All seeds contain them in variable amounts, especially legumes. If phytoestrogens were harmful, those who consume excessive seeds as part of a healthy diet would have a higher risk of cancer; however, reality shows exactly the opposite.
• Most of the negative studies regarding the dietary use of soy have been conducted on animals, and are not applicable to humans.
• Phytoestrogens in soy and other seeds do not have feminizing or carcinogenic effects. On the other hand, these effects can be found in the actual estrogens contained in cow's milk, whose consumption is linked to prostate cancer.
• Women who have had breast cancer can have soy and its derivatives in normal amounts.

Almond milk or drinks are yet another alternative to cow's milk, especially when the latter causes allergy or intolerance. Nonetheless, while it has advantages over cow's milk, its nutritional value is inferior.

Some commercial brands enrich almond milk with calcium and vitamins A, D, and B12. The drawback is that they tend to include much added sugar.

Properties

Besides those common to all plant-based milk
(p. 28), almond milk is:

• Rich in B-vitamins and vitamin E.
• A source of calcium, magnesium, and potassium.
• Digestive.
• Suitable to replenish minerals after gastroenteritis or diarrhea.
• Recommended in the event of childhood eczema.
• Low in cholesterol.
• Prebiotic: It helps regenerate intestinal flora.

Ingredients
(For four, 250 ml servings)

• 250 g of almonds
• 4 - 6 dates or a handful of seedless raisins or two tablespoons of molasses or unrefined sugar
• 4 cups of water

• ½ teaspoon cinnamon or vanilla

Preparation

The same as for all plant-based milk in general. Almonds can be dehulled prior to crushing them by blanching them in boiling water.

Warning: Although with much less frequency than cow's milk, soy, hazelnut, or almond milk can trigger allergic reactions in sensitive individuals.

Although it is found in many stores, already prepared, oat milk or oat drinks can be easily made at home. Even though it only provides 1.2 g of proteins per each 100 g (soy and cow's milk, close to 3 g/100 g), oat milk also turns out nutritional and very digestive.

Properties

Besides those common to all plant-based milk
(p. 28), oat milk:

• Is nutritional: Source of proteins and B vitamins.
• Is easier to digest than soy and cow's milk.
• Is soothing to the stomach and intestine.
• Is generally well tolerated by those who suffer gluten intolerance.
• Is non-allergenic and appropriate in cases of allergy to soy or cow's milk.
• Is rich in soluble beta-glucan type fiber, having a prebiotic effect, which promotes the development of a balanced intestinal flora.
• Reduces the level of cholesterol and triglycerides.

• Promotes mental concentration and intellectual work.

Ingredients
(For four servings of approximately 250 ml)

• 150 g (about 10 tablespoons) of raw oat flakes
• 4 - 6 dates or a handful of seedless raisins or two tablespoons of molasses or unrefined sugar
• 4 cups of water

• ½ teaspoon cinnamon

Preparation

• Place oats together with dates, raisins or sugar in one cup of water in the blender and grind until a smooth paste forms.
• Add remaining water, mix, and allow to sit for two to four hours.
• Wring through a cloth filter, draining thoroughly.
• Add cinnamon and, optionally, Stevia.

Quinoa, along with potatoes, is a traditional food of the Andean peoples. Its grains are similar to cereal grains; yet, in reality it is not a cereal, thus, it does not belong to the Gramineae botanical family, but rather to the Amaranthaceae, just like spinach. However, the nutritional richness of quinoa exceeds that of cereals such as wheat and rice.

Quinoa is very low in fat; for this reason, adding a bit of oil, and lecithin to promote its dispersion is recommended.

Properties

Besides those common to all plant-based milk
(p. 28):

• Provides about 100 calories per 250 ml cup.
• Easy to digest, being that it does not contain lactose or gluten.
• Very well tolerated by celiac sufferers and by those with gluten intolerance.
• Its proteins are of high biological quality. Its proportion of amino acids is very balanced because it does not have a deficiency relating to lysine, which occurs with the majority of cereals.
• Satisfying effect, which contributes to its weight-loss impact.
• Non-allergenic. Appropriate in cases of allergy to soy or cow's milk.
• Low glycemic index, which makes it very advisable for diabetics.
• Reduces cholesterol level.

Ingredients
(For four servings of approximately 250 ml)

• 1 cup of quinoa
• 4 cups of water
• 1 pinch of salt
• 1 tablespoon of soy lecithin
• 1 tablespoon of soy or sunflower oil
• 1 tablespoon of agave or maple syrup

Preparation

• Soak quinoa for two hours.
• Bring quinoa to a boil, using the same water, for two to three minutes on low heat.
• Allow to cool and strain with a cloth filter.
• Add the salt, soy lecithin, oil, and syrup. Stir so that mixture is smooth.
• It can be preserved for two or three days in the refrigerator.

Those who do not want to do without the flavor of certain, typically alcoholic drinks such as wine and beer can now find non-alcoholic versions of those same drinks.

Alcohol-free wine

Alcohol-free wine is a healthy alternative to the consumption of typical wine. It is produced through eliminating the alcohol in fermented wine. Alcohol-free wine differs from grape juice—called must—since it has undergone fermentation and it contains almost no sugars.

It is clear that the cardio-protective effect of wine is not due to alcohol; rather, to the polyphenols originating from the grapes.

Alcohol-free wine or, better yet, the grape juice (must), protects the heart more than wine does without showing any of its many drawbacks.

Advantages

• It is exempt from the negative effects of alcohol (destruction of neurons, increased risk of cancer, and liver damage, among others).
• It preserves the resveratrol and polyphenols of wine.
• Unlike wine with alcohol, alcohol-free wine reduces the oxidative stress in the blood and prevents atherosclerosis or widening of the arteries.1

Alcohol-free sangria
(p. 102)

Very refreshing Mediterranean drink made with must and chunks of fruit.

Alcohol-free beer

A healthy alternative to ordinary alcoholic beer.

Advantages

• Ideal for hydrating after practicing sports.
• Stimulates the production of amylase and other digestive enzymes, something not produced by alcoholic beer or other alcoholic beverages.2
• Prevents thrombosis (formation of blood clots within blood vessels), better than alcoholic beer, according to a study by Deutsche Klinik fuer Diagnostik (Germany).3
• Promotes milk production in breasfeeding mothers.

Alcohol-free liqueurs

Generally prepared with a mixture of chemical products and natural and/or artificial flavors. They do not have any medicinal properties, besides completely lacking alcohol.

Virgin cocktails (p. 36-41)

Enjoyable drinks that can produce healthy effects by not containing alcohol.

Bitters

Bitters, also called bitter aperitifs, are intense-flavored, concentrated drinks prepared with plant-derived bitter flavors (chamomile, thyme, pennyroyal, and others). Alcohol-free bitters such as the Argentine amargo serrano are taken with ice and diluted with cold water, and have these beneficial effects:

• When enjoyed before a meal, they whet the appetite.
• They increase the production of digestive juices, including bile.
• They facilitate digestion.
• They fight flatulence (excessive intestinal gases).

Warning: The amargo de angostura (originating from Venezuela) and the fernet (of Italian origin) have a high alcoholic content (up to 45% alcohol), for that reason we do not recommend their use as healthy drinks.

Alcohol-free terremoto "earthquake"

Typical cocktail in the region of Santiago, Chile, used to combat the heat in the summertime. If the first glass is not enough, you may choose to have smaller ones that are called "aftershocks"; Also, you can begin with a "cataclysm" or a "tsunami" of the same cocktail, served in large pitchers.

Ingredients

• A slice of pineapple (or a scoop of ice cream)
• Grape juice (must) or alcohol-free wine
• A splash of grenadine syrup

Preparation

• Mix ingredients in a cocktail shaker.
• Serve in an appropriate glass garnished with half a slice of pineapple.

Properties

• Energy-giving
• Anti-anemic
• Moderate in calories
  (approximately 90 per 125 ml glass)

Cow’s milk is one of the most widely consumed drinks in Western countries. Its nutritional value is very high, as it provides 18 of the 22 most important nutrients.

However, the fact that cow’s milk is nutritional is not sufficient to be considered healthy. There is no question that cow’s milk is recommended for calves considering that is was designed for them. Precisely for that reason, cow’s milk contains three times the proteins and four times the calcium than human maternal milk.

Nonetheless, no matter how rich in nutrients it may be, cow’s milk does not prove to be apt for humans, and it cannot be recommended as a healthy drink, not even for children1 and certainly not for humans.

Drawbacks of cow’s milk

It is not easily digested by many children and adults, poorly tolerated due to its sugar content (lactose), causing allergies, low in iron… Increasingly, there are more studies that associate the consumption of cow’s milk with cerebrovascular accidents (strokes), coronary disease, endometrial, ovarian and prostate cancer as well as osteoporosis.

Sure enough, skeletal fractures are more common in people who imbibe an abundance of cow’s milk, contrary to what has been stated all along; and not only fractures but also cardiovascular diseases, aging, and mortality in general increase in proportion to milk consumption. These drawbacks of cow’s milk have been confirmed by one of the major studies carried out worldwide regarding the effects of its consumption, published by the British Medical Journal, after following up with nearly 100,000 individuals for twenty years.2

As other research has already indicated, an intake of cow’s milk in adulthood does not promote mineralization of bones nor does it protect against osteoporosis; on the contrary, the more it is consumed, the greater the risk of a bone fracture.

The so-called soft drinks, sodas, or soda pops are made with refined sugars such as corn syrup (high in fructose), coloring, extracts, and carbonic gas. Its habitual consumption is the cause of various undesirable effects among which the following stand out:

• Diabetes
• Obesity
• Kidney diseases, especially in the case of cola soft drinks1
• Low bone mineral density

• Osteoporosis

The Framingham study regarding osteoporosis showed that women who consume one cola soft drink per day, even if caffeine- or sugar-free, have 5.4% lower bone mineral density than women who consume fewer than one cola soft drink per month.2 The phosphoric acid contained in these beverages is principally responsible for its decalcifying effect.

Drinks with caffeine are some of the most consumed around the world, and bask in advertising sponsored by large commercial firms. However, despite some studies that show the positive effects of coffee and tea, the reality pertaining to these drinks involves numerous, well-documented drawbacks, although rarely disclosed.

Drawbacks
of drinks with caffeine

These are some of them:

• Sleep disorders.
• Gastritis and gastro-esophageal reflux (heartburn).
• Anxiety or hyperactivity (particularly in children).
• Cardiac arrhythmias.
• Anemia (coffee and tea interfere with non-heme iron absorption).
• Loss of calcium in urine.
• Gestational diseases.
• Physical and psychological dependency, possibly its most undesirable effect, manifested by:
  • Need to increase the dose to obtain the same effects, which is known as tolerance.
  • Withdrawal syndrome upon suspending its intake.

Sensitivity to caffeine depends on hereditary factors, which explains why it affects some people more than others.

Due to all of this, beverages with caffeine cannot be considered healthy and, if they are used, it should be extraordinarily, in very specific cases; yet, not in a habitual form.

There is a caffeine-detoxification treatment (see p. 252), recommended for all those who end up being harmed by the consumption of coffee, tea, maté or other caffeinated drinks.

From the time Noah planted a vine and was inebriated by the fermented grape juice, alcoholic beverages have not ceased to cause all types of tragedy to mankind. Presently, we know that alcoholic drinks are the cause of:

• Cancer of the mouth, esophagus, stomach and breast, among others.

• Liver cirrhosis and other liver complications.
• Traffic accidents.
• Violent behavior.
• Neurological and psychiatric disorders.

The only safe and healthy behavior is zero tolerance. The many risks of its consumption do not compensate in any way the benefits attributed to low alcohol content such as wine or beer.

Alcohol and cancer

Meanwhile, some studies show that moderate doses of alcoholic beverages can have a protective effect on the heart in specific population groups, the same does not occur with cancer. All research shows that, whether in moderate or low doses, alcohol increases the risk of cancer.

One of the studies that has most clearly demonstrated the carcinogenic effects of alcohol in moderate or low doses was conducted with more than 350,000 European individuals from eight countries. The results show that cancer of the esophagus, stomach, liver, breast, among others, are significantly more frequent in moderate drinkers. In this study, published in the British Medical Journal1 it is said that there is no minimum level of alcohol consumption under which the risk of cancer is reduced, and that the net effect of alcohol at any dose is harmful.

Consequently, the consumption of alcoholic beverages such as red wine should not be recommended with the objective of reducing cardiovascular mortality, as its presumed cardio-protective effect is nullified by the increase of cancer-causing risk.