Hey there two-kidss-uae
How I make my smoothies:
1 1/2 C. Rice or soy milk
1 Tbsp. honey
1 scoop unsweetened soy protein powder
1 tsp. vanilla extract
1/2 cup frozen berries or frozen mixed fruit or 1/4 cup strawberries and 1/2 a banana
Blend until smooth
a whole grain is a grain in it's whole, unaltered state. Such as brown rice, millet, a wheat berry, whole oat groats, etc.
Some good books I'd suggest w/ healthy, tasty recipes:
The Moosewood Resteraunt Cookbook and
World Vegetarian, by Maddhur Jaffrey
a good book on food and their healing qualities, that also has recipes-
A Consumers Guide to Medicines in Food, by Ruth Winter M.S.
Eating Healthy for Optimal Health, by Andrew Weill
A few tips for beginning a healthier diet-
eat more whole grains in place of processed grains (bagels, pastries, pasta, etc.), eat more fruits and vegis,
drink less soda and more water, replace butter and margerine w/ olive oil, bake, broil, or steam instead of frying.
I wish you the best of luck!