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The New Green Smoothie

Diet SolutionNature’s Fast Lane For Peak Health

Revised and Expanded Edition

Elizabeth Swannwww.Greensmoothies.me

FASTLANE PUBLISHING

The New Green Smoothie Diet Solution – Nature’s Fast lane For Peak Health

(Updated & Revised) by Elizabeth Swann Miller

Copyright 2013 by Elizabeth Swann

All Rights Reserved

Copyright Notice: This book was published by Ari Freidman under Fast Lane Publishing. No part of this

publication may be reproduced in any form or by any means including scanning, photocopying or otherwise

without prior written permission of the copyright holder.

The information provided in this book is designed to provide helpful information on the subjects discussed. This

book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or

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or preparation, to any person reading or following the information in this book.

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If you would like to do any of the above, please contact us for permission at:

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ISBN: 978-1480150225

Printed In The United States of America

Nature’s Fast Lane For Peak Health | 3

Contents

Welcome To the Wonderful World of Green Smoothies! ........................................9My Green Smoothie Story .........................................................................................................11

A Quick Breakdown Of The Book’s Contents .............................................................15

Why Green Smoothies? ...............................................................................................................19

Perfect Smoothies Every Time! ...............................................................................................23Berry Broccoli Green Smoothie ........................................................................................31Rock star Green Smoothie .................................................................................................31Honeydew Green Smoothie .............................................................................................32Pineapple Green Smoothie ...............................................................................................32Go Green Smoothie ..............................................................................................................33The Green Banana .................................................................................................................33Perfect Pear Smoothie .........................................................................................................34

Detoxifying Your Life ....................................................................................................................35

Detoxifying Green Smoothie Recipes ................................................................................43Lemon Green Detox Smoothie ........................................................................................43Grapefruit & Strawberry Detox Smoothie ...................................................................43Invigorating Detox Smoothie ...........................................................................................44Dandy Pineapple Detox Smoothie .................................................................................44Parsley & Avocado Cleansing Smoothie ......................................................................45Parsley Apple Detox Smoothie ........................................................................................45Antioxidant Detox Smoothie ............................................................................................46Carrot Mango Tango ............................................................................................................46Kale-Apple Delight ................................................................................................................47Tropical Coconut Water Smoothie ..................................................................................47

Easiest Weight Loss Method Ever .........................................................................................49

Weight Loss Smoothie Recipes ...............................................................................................55Pineapple Pear Berry Smoothie .......................................................................................55Banana Razz-Ma-Tazz Smoothie ......................................................................................56Peachy Mango Dream Smoothie ....................................................................................56Berry-Citrus Blast ...................................................................................................................56ABC Smoothie .........................................................................................................................57Chilly Cucumber Mint Smoothie .....................................................................................57Luscious Lime Smoothie .....................................................................................................58Sunburst Blast .........................................................................................................................58

4 | The New Green Smoothie Diet Solution

Plum-berry Smoothie ..........................................................................................................59Kale-n-Orange Weight Loss Smoothie ..........................................................................59

Beat the Negative Effects Of Stress ......................................................................................61

De-Stressing Green Smoothie Recipes ...............................................................................65De-Stress Me Green Smoothie .........................................................................................65Green & Fruity De-Stress Smoothie ................................................................................65Stress Busting Green Smoothie .......................................................................................66Melon Head Green Smoothie ...........................................................................................66Calming Tropical Mint Smoothie .....................................................................................67Cool, Calm, and Collected ..................................................................................................67Almond Berry Boost .............................................................................................................68Almond Joy ..............................................................................................................................68Green Pina Colada .................................................................................................................69Cherries Jubilee ......................................................................................................................69

Boost Your Energy the Green Smoothie Way ...............................................................71

Energizing Green Smoothie Recipes ...................................................................................75Green Power-Shake Smoothie .........................................................................................75Perfect Pre-Workout Green Smoothie ..........................................................................75Post Workout Green Smoothie ........................................................................................76Super Charger Green Smoothie ......................................................................................76Up & Up Green Smoothie ...................................................................................................77Just Peachy ...............................................................................................................................77Lemon Zinger ..........................................................................................................................78Peppy Green Grape Smoothie .........................................................................................78Green Giant ..............................................................................................................................79Pear-Mint Madness ...............................................................................................................79

Improve Your Mood and Mental Agility ..........................................................................81

Mood Enhancing Green Smoothie Recipes ...................................................................87Refreshing Purple Smoothie .............................................................................................87Figgie Pear Green Smoothie .............................................................................................88P & P Green Smoothie ..........................................................................................................88Apple Berry Green Smoothie ............................................................................................89Banana-Lime Blast .................................................................................................................89Almond Butter Banana Smoothie ...................................................................................90Hearty Pumpkin Spice Smoothie ....................................................................................90Banana-Orange Boost .........................................................................................................91Coconut Treat ..........................................................................................................................91

Boost Your Immune System .....................................................................................................93

Immune Boosting Green Smoothie Recipes ..................................................................97Green Banana Berry Smoothie .........................................................................................97


Green and Citrusy Immune Booster ..............................................................................98Mango Berry Bonanza Smoothie ....................................................................................98Papa-mango Immune Booster .........................................................................................99Banana-loupe Green Smoothie .......................................................................................99Green Citrus Blast ..................................................................................................................99Green Grape Immune Booster .......................................................................................100Hot and Sour Lime Smoothie .........................................................................................100Coconut Clementine Immunity Booster ....................................................................101Strawberry-Citrus Cold Blaster .......................................................................................101

Strong, Healthy Hair & Beautiful Nails .........................................................................103

Green Smoothie Recipes for Hair and Skin Health ................................................111Radiant Skin Smoothie ......................................................................................................111Whole New You Green Smoothie ..................................................................................111Fresh Face Green Smoothie .............................................................................................112Berry Good Complexion Smoothie ..............................................................................113Acne Busting Green Smoothie .......................................................................................113Almond-Pear Hair Repair ..................................................................................................113Healthy Hair the Green Way ............................................................................................114Clear Skin Smoothie ...........................................................................................................114All-Star Green Facial in a Glass ........................................................................................115Berry Skin Saver Smoothie...............................................................................................115

Customizing Your Green Smoothies .................................................................................117My Bloody Mary Green Smoothie.................................................................................120

Choosing & Using A Blender ...............................................................................................121

Easy Tips for Excellent Health ..............................................................................................123

How to Prepare a Weekly Green Smoothie Shopping List.................................127

10 Delicious Green Smoothie Fruit and Greens Combos that Always Work ...........................................................................................................................129

Going Organic .................................................................................................................................131

Enjoying Organic Green Smoothies on a Budget ....................................................135

Green Smoothie Hacks and FAQs .....................................................................................139

In Conclusion ..................................................................................................................................147

Get Your Free Bonus Below! ...................................................................................................149

A Special Request From Elizabeth ......................................................................................151

Dedication

To my lovely daughters Sarah and Ruth and my amazing Husband Guy.

You are the reasons I wake up each morning with a smile on my face – I wonder where I would be without you.

And to all my clients at the “Carmel Center For Holistic Therapies” and “Mount Carmel Hospital” for inspiring me to write such a book.


Welcome To the Wonderful World of Green Smoothies!

If you are anything like me, then I am going to assume that (like me), you want to look great and feel great! Perhaps you have tried all the fad diets, “magic” supplements,

detox programs and the million and one other products and programs that are available today. I would be willing to bet that none of them worked to help you lose weight, feel more energetic or improve your mood and reduce your stress – after all, they didn’t work for me! I have discovered that there is a very good reason for that.

There is absolutely no fad diet, detox, or magic supplement that can change habits that are inherently unhealthy!

Your health and wellbeing depend on your diet. Wrong food choices can affect your weight, your energy levels, your immunity to disease, stress, digestive system disorders and just about everything else to do with good health. Your diet is also in control of the condition of your skin and hair; no amount of fancy hair potions or expensive lotions can help improve the way your skin and hair look if your diet is lacking in the essential nutrients required for total health. I should know; I tried them all!

Thing is; it is really easy to make the right choices!You have a whole new outlook on life when you feel great and look great. The easiest,

most convenient way I know of to get there is with green smoothies. Green Smoothies can literally change your life; They certainly changed mine! I am now de-stressed, detoxed


and slimmer than I’ve been in years. I have not had a cold in 5 years, so I know that the immune boosting properties of green smoothies are the real thing. I have boundless energy; in fact, I feel like a kid again!

A healthy diet does not mean eating only certain foods or sticking to a strict sched-ule; it is about getting the maximum amount of nutrition in the most delicious way pos-sible. You do not need to be a vegetarian or adhere to any far-out dogmas or programs. Simple healthy nutrition is at your fingertips right here in this book.

I have worked long and hard to come up with a way to look and feel better that does not take up a lot of time, or involve major preparation and messy cleanups. I have to say green smoothies are it!

I was determined to come up with a solution to my weight gain and flagging energy. I was familiar with the concept of “Green Smoothies” and I was aware that they were very popular with some people. So, of course, I decided to try one.

One green smoothie led to another, and here we are. I have never felt better in my life! I am losing those pounds I accumulated over these last few years, I no longer have heartburn and indigestion all the time, I have lots of energy and my skin and hair are looking fantastic. I actually crave food that is healthy rather than sweets and snacks.

There are, however, some misconceptions about what the term “Green Smoothie” means. Green smoothies are not about glasses full of nasty tasting greens that you would never be caught dead eating because you cannot stand the way they taste. It is about in-corporating those same super food greens into tasty delicious smoothies that boost your health and taste great at the same time. In a smoothie that is made properly, you will never even know you have eaten those greens, except for the green color of the smoothie.

You do not have to survive on a “Green Smoothie Diet” either. The way to use green smoothies for optimal health is by substituting a smoothie for one meal a day, or having one for a snack instead of packaged food. Green smoothies are filling, as well as healthy, and your body will thank you for drinking them; I know mine does. Once those pesky issues, such as a few extra pounds, a lack of energy and the stress start to disappear, you will be amazed at how easy it actually was to achieve results. These results will last, too; if you just keep on doing things the green smoothie way.

If you are still hesitant, just give one a try and see if you don’t begin to see green smoothies in a whole new light. I certainly did as soon as I tried them.


My Green Smoothie Story

I have always believed that there is a deep connection between the foods we eat, and the way we feel. In my early twenties I was severely overweight, depressed and cranky

most of the time. To be quite honest, I was that way throughout most of my childhood and teen years as well.

When I was in college I was so tired all of the time, I missed most of my classes and eventually flunked out my first year. I was suffering from high cholesterol, obesity, and had the attention span of a bumblebee. Trying to effectively cope with the pressures of exams and life in general I turned to sweet, salty and fried comfort foods to escape from it all.

I knew I wasn’t making the best decisions, but the emotional connection to food was just too hard to break at the time. It soon became a vicious circle from which I could not, and did not want to escape from. I think they call that depression these days, which only leads to more of the same.

At this point in my life I was at a crossroads where I had the choice to either keep on living the way I was (overweight, tired and not happy with my body), or get an entirely new life plan! I was about to get married to my wonderful husband, and I decided that my marriage would symbolize a whole series of new beginnings.


I thought, “What better way to get healthier than become an expert in all-natural therapies?” So, I enrolled in a 4-year curriculum to become a licensed naturopath. Over the course of those 4 years I learned all about the human body, and how to heal it using natural approaches that treat problems from the root and not only the symptoms.

The more I learned, the healthier I became. I cut out dairy products, gluten and pro-cessed foods almost completely from my diet, and started eating more fruits, vegetables and whole foods. I couldn’t believe how much stronger and better I felt physically. The emotional payoffs were even more amazing than that. I lost all of my “baby fat” and even started going to yoga and meditation classes.

When I started treating others in my private practice, I discovered that many wom-en, and even men, felt exactly the same way as I had felt my whole life. They were trying to live the best way they could, but there were too many nutritional “roadblocks” that were standing in the way of better health. Being able to learn more about how people related to food has taught me even more about how our food choices affect all aspects of our lives.

The Green Smoothie ConnectionI discovered the power of eating greens early on in my studies as a Naturopath, but never tried blending them together with fruits. When I tasted my first smoothie I was amazed how tasty and refreshing it was. So I started drinking them on a regular basis. After 2 weeks of drinking a shake a day I was feeling a lot more energized, relaxed and stronger. I’ve never stopped since.

I started prescribing green smoothies to my clients, and was completely amazed by the results. They were not only fast and easy to make, they were also proving to be a very pow-erful healing tool that I could use to help people feel better and improve their own lives.

Green smoothies aren’t a “miracle magic pill”, and they won’t heal every disease in the world, but they are extremely powerful as a method to provide your body with a quick and easy boost of high-level nutrients. The energy and the health benefits are simply amazing, especially when you can get all of this from a simple green smoothie!

Greens Taste Good?I was never a fan of greens, and maybe you aren’t either. And that’s exactly where green smoothies come into play. They provide an amazingly tasty way to consume large amounts of greens, without feeling like you’re eating an entire forest. With a few little tweaks, even the least adventurous among us can find creative ways to ramp up the taste, while keeping all the benefits of a green smoothie.


Green smoothies are also a great way to introduce a variety of different greens to the younger, more food fussy generation. My daughters love having their special green “Milkshakes” as we like to call them at home.

I want to end with an ancient Buddhist saying – “A journey of 1,000 miles begins with a single step”.

I hope this book will help you take the first step to a stronger and healthier you. Just remember to take it slow and you’ll reap the benefits of drinking green smoothies a lot faster than you think.

I am honored to be able to share my findings and experiences with you in this book. Thanks for reading, and I wish you a wonderful and refreshing journey into the world of green smoothies!


A Quick Breakdown Of The Book’s Contents

This is a handy reference that will help you find exactly what you are looking for.

Chapter 1 – Why Go Green-Smoothies? Covers the amazing benefits of greens and why you should include them in your diet and start drinking delicious Green Smoothies.

Chapter 2 – Perfect Smoothies Every Time! Will show you how to become a smoothie-making expert in no time! Tips and tricks are included to help you create the perfect smoothie every time, and how to make sure it appeals to your taste buds.

Chapter 3 – Detoxifying Your Life is all about detoxifying: Why we detoxify, and the health benefits we can expect from detoxifying. Great tasting detoxifying green smoothie recipes are included.

Chapter 4 – Lose Weight will teach you the fastest and healthiest ways to lose weight using green smoothies. You’ll learn how to break free from all of those old weight loss myths that have had you trapped in a nightmare for years. You will also learn how to achieve amazing results with the great tasting recipes for delicious smoothies that will supercharge your weight loss goals.

Chapter 5 – De-Stress reduce the negative effects of stress on your life. Learn how to de-stress and relax a little with the power of green smoothies. You won’t believe how easy it is with the right nutrients and activities.

Chapter 6 – Energize & Revitalize is where you’ll learn how to dramatically boost your energy levels so you feel younger and stronger. Find out what zaps all of your ener-gy and how to get it back now!


Chapter 7 – Mood boosting you CAN feel as good as you look. Find out how green vegetable and fruit smoothies can improve your whole outlook on life.

Chapter 8 – Strengthen Your Immune System offers important tips on boosting your immune system. Learn how to boost your resistance to colds and flu. Find out how to increase your body’s ability to fight off infection and disease, simply by having one of these tasty green smoothies every day!

Chapter 9 – Healthy Hair & Skin shows you how to improve the condition of your skin and hair by altering your nutritional habits.

Chapter 10 – Smoothie Master Class lets you customize and personalize your green smoothies with advanced tips and tricks

Chapter 11 – Best Blender Purchasing Tips this chapter will show you exactly what you need to look for when purchasing a blender and how to get the best results using it. You don’t need a $500 blender to get good results! I will cover the basics so you can make the best decision possible.

Chapter 12 – Taking The Next Step contains easy tips to help you improve your health. Find out how minor changes in your diet can make all the difference in the way you look and feel.

Chapter 13 – How to Prepare a Weekly Green Smoothie Shopping List provides some valuable tips to make shopping for smoothie ingredients easier.

Chapter 14 – 10 Delicious Green Smoothie Fruit and Greens Combos that Al-ways Work – If you’re in a pinch for time or if you want a place to start when creating new recipes, you’ll love these combos.

Chapter 15 – Going Organic – Organic fruits and vegetables are often superior to their conventionally grown counterparts. Here, we discuss organics, plus you’ll learn about the “Dirty Dozen” and the “Clean 15.”

Chapter 16 – Enjoying Organic Green Smoothies on a Budget – Tips and tricks for saving money on organic fruits and vegetables for your green smoothies.

Chapter 17–Green Smoothie FAQ’s over the years I’ve been asked many questions about the do’s and don’ts of drinking green smoothies. In this chapter I answer some of the most burning questions.

The Recipes – Throughout the book you will find different recipes that correspond to specific categories. For quick reference to any of the recipes, find them on the table of contents. If you’re reading the digital version of this book, simply click on the recipe you want to prepare on the table of contents and you’ll be sent to the corresponding page!

What You’ll Find in the New Updated and Revised EditionWhether you enjoyed the first version of this book, or if you’re just now reading it for

the first time, you’ll love the many exciting additions this updated and revised version contains.


First, I’ve added five more delicious green smoothie recipes to each chapter, so you’ll have many more options to choose from and much more inspiration for creating your own healthy smoothies. All the recipes this book contains are suitable for people on vegan diets. They’re raw, dairy-free, and even gluten-free. Each and every recipe includes only real, whole foods you can easily find at the supermarket.

I have also added some fun and exciting smoothie tips, and I have expanded the original chapters with additional content to make this book an even better resource for healthy living than it was before. In addition, I have increased the number of greens de-scriptions this book contains by more than fifty percent. The first edition covered only eight types of greens; this newly updated version contains fantastic information about twenty different kinds of greens you can use to create delicious, healthy green smooth-ies. I hope you find this helpful, since I and other green smoothie experts recommend that you rotate the types of greens you use. Rotating greens by enjoying several different varieties every week helps you to increase your nutritional intake and prevents you from getting too much of any particular type of green.

I’ve added tips to make shopping for green smoothie ingredients easier than ever, plus I’ve included the information you need to make wise decisions about choosing organic produce as well as many helpful tips for enjoying organic green smoothies on a budget. Armed with these tips, you’ll feel empowered to make the best decisions possible while vastly improving your health.

Finally, I have addressed many more frequently asked questions about green smooth-ies. What happens if your smoothie looks brown? Are green smoothies OK for kids to drink? Is it ever possible to drink too many green smoothies? These are just a few of the commonly asked questions I have answered. You’ll find all twenty questions and in-depth answers to them in the book’s final chapter.


Why Green Smoothies?

Most of us know that leafy green vegetables are good for us. What many of us do not realize is that greens contain almost all of the nutrients that the human body

requires. Of course, you get different amounts of these nutrients from each green and you should eat a variety to gain the full benefits of greens.

The major reason why greens are less popular than other vegetables is their some-what bitter flavor. That makes Green Smoothies a sensible alternative. When mixed in with fruits, the bitter taste of greens just seems to magically disappear.

Greens give you healthy doses of vitamin K that help the body produce proteins for bone health. Deficiencies in this vitamin are related to birth defects and cancer. Greens are one of the very few foods that contain vitamin K. They are also full of vitamins A, C, E and many of the B vitamins, minerals and phytonutrients your body needs.

They are also a source of protein and amino acids, which are protein building blocks. Ingesting your amino acids in this way allows the body to create the right proteins, as opposed to the complex proteins contained in meat, which forces the body to work harder to break them down for proper digestion. Greens contain enzymes vital to prop-er digestion without flatulence. This makes them a perfect food to combine in Green Smoothies or any vegetable recipe.

Remember that organic is best, but always use fresh greens. Once they start to wilt, they begin to lose their nutrients. Greens contain large amounts of cellulose, which makes them hard to chew and digest properly. By using them in Green Smoothies, the blender does all the work of releasing those nutrients and making them available to your body. It also helps if you chop them up first and add them to your smoothie as the last ingredient.


Here are some of the greens that are commonly chosen for Green Smoothies, as well as their nutritional information. Each green’s major nutrients are listed, however all greens contain important trace elements and micronutrients that are vital for your health. There are many excellent sources for even more in-depth information about the nutrients each type of green contains including books and online health sites. I encour-age you to read more about these powerful greens! While I do give you a good overview here, there is enough information available to fill volumes. Why do I recommend you expand your knowledge base? The answer is simple: The more you know about which foods are healthiest for your body, the better you’ll be equipped to take charge of your own health and the easier you’ll find it to live a healthy life, be more comfortable in your skin, and maybe even live a whole lot longer. Taking control of your own health is the number one best thing you can do for yourself, and for your loved ones.

Â Baby Spinach is an excellent starter green because the flavor is so mild. It is packed with iron, fiber, protein, calcium and vitamins A, B9, C, E and K.

Â Kale also has a fairly mild flavor and provides water, fiber, protein, vitamins A, K, B1, B2, B3, B5, B9, B12, C, D, E, calcium, iron, magnesium, potassium, phosphorus and manganese.

Â Parsley is a mildly flavored herb that gives you fiber, protein, vitaminsB1, B2, B3, B55, B6, B9, C, K, calcium, iron, magnesium, phosphorus, potassium and zinc.

Â Bok Choy is also known as Chinese cabbage and it has a succulent flavor that many people enjoy. It contains nutrients such as fiber, protein calcium, iron, magnesium and vitamins A and C.

Â Collard Greens are related to broccoli and cabbage. They provide protein, cal-cium, fiber and vitamins A, C and K.

Â Dandelion Greens are very popular with people and are used to make many foods and drinks. They contain super nutritional properties including; water, fiber, protein, vitamins A, B1, B2, B3, B5, B6, B9, C, D, E, K, choline, calcium, iron, magnesium, manganese, phosphorus, potassium and zinc.

Â Romaine Lettuce is mildly flavored and delicious, as well as nutritious. It con-tains water, fiber, protein, vitamins A, B9 and C, calcium, iron, phosphorus and potassium.

Â Cilantro is actually the herb coriander and has a citrusy flavor. It provides fiber, protein and vitamins A and C.


Â Mustard Greens have a stronger flavor than some greens. They contain fiber, selenium, chromium, iron and zinc.

Â Arugula is also known as rocket lettuce. It has a mild flavor with a hint of pep-per, and contains folate, iron, calcium, and other important nutrients.

Â Butterhead Lettuce has a mild, delicious flavor and a delicate consistency that makes it the perfect choice for creating mild-tasting green smoothies. There are two kinds of butterhead lettuce – Bibb and Boston. Both contain plenty of Vi-tamin A, vitamin K, and other nutrients.

Â Cabbage is extremely nutritious, and though it can have a pungent odor when cooked, it has a sweet, mild taste when consumed raw. Cabbage contains lots of fiber and vitamin C, along with phosphorus, magnesium, potassium, and other trace elements.

Â Swiss Chard is an excellent source of iron and many vitamins, plus 13 different antioxidants. This tasty green ranks only second to spinach for its nutrient con-tent, so adding it to a green smoothie will give you a real boost. It tastes mildest when young and tender.

Â Chicory is also known as Frisee lettuce. This is a very pretty green with narrow curled leaves and a light flavor most people enjoy. Though delicate in appear-ance, chicory is a true power green. It is loaded with iron, and it boasts a gram of fiber plus an entire gram of protein per three-ounce serving.

Â Escarole is closely related to Chicory and is sometimes easier to find at the mar-ket. It is also known as broad-leaved-endive, and though it looks like lettuce, it has a fuller flavor. Escarole contains plenty of fiber, plus it contains an entire day’s serving of Vitamin A in just a one-cup serving. It is also rich in Vitamin K, Vitamin C, and folate.

Â Green Leaf Lettuce is another excellent green to experiment with as you create your first few green smoothies. This mild-tasting green contains protein, mag-nesium, calcium, and lots of fiber and Vitamin A.

Â Oak Leaf Lettuce is named for the shape of its leaves, which resemble oak leaves. This delicately flavored lettuce is full of vitamins A and K, plus it con-tains lots of minerals and fiber.

Â Lollo Rosso Lettuce is another mild-tasting lettuce variety. Though it contains Vitamin C, folate, and lots of minerals, it has a delicate flavor that makes it hard to detect in green smoothies.


Â Alfalfa Sprouts are easy to grow in a jar at home, and the seeds are extremely inexpensive. These delicious little sprouts are miniature powerhouses; they are full of niacin, calcium, folate, Vitamin A, and more.

Â Napa Cabbage is high in vitamin A, vitamin C, calcium, and other important nutrients. It has a light taste and texture and a beautiful pale green color.

There are many other, more exotic greens that you can choose from including re-gional favorites and specific varieties that grow where you live. Believe it or not, the list of edible greens is very long, and it is up to you to choose the ones that you prefer. While I encourage you to be adventurous, you’ll find it is best to start living the Green smooth-ie lifestyle by choosing to try greens that have milder flavors first, like baby spinach or baby Bok Choy. Doing this will help prevent a shock to your taste buds, and you can change them up once you have discovered how truly tasty Green Smoothies are! As you might know, your taste will change after just a short time enjoying only pure, natural foods. The less food additives, sweeteners, and processed foods you consume, the faster this will happen, and the faster you will find your overall health improving.

Greens also provide serious antioxidants and are believed to help prevent cancer and heart disease.

Start with just a handful or two of greens and increase the amount gradually, as you get used to drinking green smoothies. As your taste buds adjust to the greens, you should shoot for working your way to at least 3 cups of chopped greens per day. Although all green vegetables are good for you, greens do not contain all the starch that is found in other green vegetables, therefore greens make better smoothies, with a better texture.

Try to use at least seven varieties of greens per week. This gives you a wider range of ingredients to choose from and insures that you get all of the nutrition that greens have to offer. So, just rotate your greens, and make sure your rotation is from plant family to plant family, rather than within the same family!

Now we know all about greens and why we should choose them.

Certain greens, specifically those in the brassica family such as, kale, cabbage and turnips contain glucosinates, spinach and beet greens contain oxalic acid; both of which are mild toxins that the plant contains naturally. They are a natural defense against being eaten to extinction in the wild. However, they are harmless and may even provide some healthy benefits to humans, unless consumed in large quantities. Two bunches a day of any of them is perfectly safe, but it is not recommended to use the same greens all the time, day in and day out.

IMPORTANT INFORMATION:


Perfect Smoothies Every Time!

Get ready, get set, and let’s make some smoothies!

Even if you have never made smoothies before, you will soon be a master smoothie maker. Nothing is simpler to prepare than a healthy green smoothie. Once you get

started, you will be an expert in no time. There is no need to get bored with smoothie recipes, because once you have developed a taste for them; you will be creating your own. Don’t forget to refer to the tips on ingredients and additions in Chapter 10 for truly unique combinations that you will love!

Yes, I know, anyone can toss things into the blender and turn it on! However, there are techniques to getting the perfect consistency, the ideal texture and obtaining the proper temperature to create a satisfying smoothie experience. You can make smoothies all day, but if they are too thick, too thin, not smooth enough or not cold enough, they will not appeal to your taste buds. There really is an art to making the perfect thick and creamy smoothie.

There are really only 8 STEPS to the perfect Green Smoothie. Liquid – There is normally some type of liquid ingredient added to every smoothie,

and unless the recipe specifies otherwise, the liquid should be added first. This pre-


vents the blades from becoming stuck and it helps your blender work as efficiently as possible. Whether you’ve got an inexpensive blender or a top of the line model, tak-ing care to add liquid before adding anything else can extend the appliance’s lifespan.

Base – The base is always fruit. Fruits are what give a smoothie its creamy texture and add the sweetness that makes it delicious. All fruits are not suitable to use for a base; for instance, water based fruits will make the mixture thin and runny. Refer to the list below to choose your base. Fruits should be added after liquid.

Mix your Flavors – Using your favorite flavor fruits will truly enhance your smoothie experience. Try to use fruit that has a strong flavor that will be complementary to the base fruit that you used. It is okay to use more than one type of fruit, in fact, the more varieties of fruit you use the more nutrients your smoothie contains. It’s all a matter of your taste preference when you are making your own smoothie. Of course, blending two of your favorite flavors is never a bad thing!

Extra Ingredients such as flax seeds, Chia Seeds, other super foods, spices, extracts, etc. should be added now. Be sure that you choose only raw, gluten-free and dairy free additives. This is important because these foods contain pure nutrition rather than empty calories, preservatives, dyes, and other additives. If there is an ingredient you would like to add to your smoothie, do a little research to see how it measures up. Remember, you’re trying to give your body the very best nutrition possible.

Pulse several times to mix the base ingredients. It may take you a few tries to get re-ally good at this, depending on the type of blender you have. This recommendation works well for most blenders, but some do operate differently. If in doubt, consult your blender’s owners’ manual or check out the manufacturer’s website. Most major brands have in-depth information available online that can help you get the most out of your blender.

Time to Add Those Greens – Greens are what make a smoothie super nutritious, so add as many as you can. To achieve the maximum amount of health benefits from a smoothie, greens are the most essential ingredient. You should use about 40% greens with 60% fruit for the best taste. You can increase the ratio of greens as high as you want, as your taste buds adjust to having the greens in your smoothie. You will know you are getting the very best in nutrition when you have reached a level of 70% greens in your smoothies. Don’t worry about what the greens will do to the taste of your smoothie, because the fruit is the key to totally disguising the taste of the greens. Taste test along the way if you want to!

Blend on high 30 seconds or until you achieve the desired result. (Some of those fancy expensive blenders have smoothie settings…yum!)

Pour your smoothie into a tall glass and enjoy! You’ll find that it’s easier to drink your smoothies with a straw. If you don’t like the idea of using disposable straws,


select a glass or stainless steel drinking straw. These straws are reusable, they’re classy, and they are available online and at some retail locations. Simply wash them well after each use, and you’ll be doing your part to keep plastic out of landfills while looking after your own health.The only kitchen supplies you need to make smoothies are, of course, a good blend-

er, a sturdy chopping board, and a sharp knife. The smaller you chop pieces of fruit and greens, the better the end result will be. This is especially true if you are not using a special high-powered blender.

Remove the core from fruits such as pineapple, for a smoother texture, (nobody likes lumps in their smoothie!) However, on the other hand, do not continue to blend any longer than necessary to achieve the desired consistency. The longer vegetables and fruit are exposed to the air, the more oxidation (loss of nutrients) occurs.

Here are the liquids that work best in smoothies: Â Water – Always use filtered or distilled water that does not contain the chemicals

that are found in tap water, or use crushed ice made from filtered or distilled wa-ter or from one of the liquids mentioned below. Avoid bottled water unless you are certain that the bottles contain no harmful additives such as BPA (bisphenol acetate). Not only are plastic bottles harmful to the environment, they contain chemicals that can leach into the water they contain and into your body system!

Â Green Tea – Green tea is loaded with antioxidants and is one of the best types of tea for your health. Just make it 2 to 4 times as strong as you would for drinking, and use it for your liquid or freeze it into ice cubes. If you are trying to avoid caffeine, be sure to select decaffeinated green tea.

Did you know that almost all bottled water comes from public water supply sources? Skipping bottled water saves you money and prevents you from being unwittingly exposed to harmful toxins. Create your own healthy water by purchasing a filter system of your own. Even a simple pitcher type filter such as the Brita will do, and as a bonus, you can keep this pitcher in your refrigerator and enjoy cool water anytime.


Â Herbal Tea – There are many different types of herbal tea available. Many of them contain concentrated flavor from whole herbs, citrus zest, and whole spic-es. Making fresh herbal tea and chilling it or freezing it into cubes for inclusion in a green smoothie can help keep your healthy routine feeling fresh, and your taste buds will thank you for the variety.

Â Coconut Water – Take a whole coconut and tap and drain the water for your smoothie liquid. While you are at it, the meat of the coconut is also an excellent addition for one of your fruit choices, especially when you are using other trop-ical fruits. Coconut water can also be purchased separately from the fruit. Just make sure that it has no added ingredients that you do not want, particularly sugar or high fructose corn syrup. There’s a trend toward coconut water now and there are many brands which do contain additives. I really do encourage you to go out and get a coconut (shake it to be sure you can hear liquid inside) if only to experience the act of tapping it for its juice and enjoying the amazing flavor of natural coconut meat.

Fresh, natural coconut is one of nature’s complete foods! It is filled with vitamins minerals, protein, and healthy fats – the kind you want to include in your daily diet. Giving up unhealthy fat sources and choosing to add healthy coconut to your smoothies is one way you can make an instant improvement in your diet and in your health. Many people feel a little nervous about buying fresh coconut simply because they have no idea how to get at the tasty, nutritious meat and coconut water inside.

Luckily, opening a coconut is simple. Most coconuts sold in stores have had their thick outer husks removed, so there’s no need to peel. All you need is a hammer and a firm grip! Hold the coconut in your non-dominant hand (I’m right handed, so I hold the coconut in my left hand) and hold the hammer in your dominant hand. Hammer all the way around the top of the nut, making a circle. As you come close to finishing that circle, the coconut will start to crack. Keep on hammering in a circle, following the crack. It usually takes two or three circles to get the coconut open – after you’ve hammered enough, the top will just pop right off and you can easily access the coconut water and the meat. Have fun, and enjoy this marvelous tropical addition to your green smoothies!


Â Fruit Juice – The fool-proof way to get the best juice is to make your own from fresh fruit, so squeeze it yourself whenever possible. Only use organic unpro-cessed and unpasteurized juices from real fruit. That way you get all the natural vitamins, antioxidants and enzymes that are processed right out of regular pack-aged fruit juice, and you skip the unhealthy sugars and preservatives that most commercial juice products contain.

Here are the best fruits to use as a base so that you get that highly desirable creamy texture:

Â Banana – This is the number 1 choice for a base. The soft creamy texture of the banana’s flesh converts perfectly into a smooth mixture and it adds a lot of sweetness to the blend, too. The riper the banana, the more nutrients it contains and the more flavor it will add to your smoothies! As an added bonus, banan-as with brown spots on their skin have had the chance to develop a substance called TNF – Tumor Necrosis Factor. Japanese researchers have discovered that this substance has the ability to fight abnormal cells that could develop into cancer.

Â Mango – If you want a tropical flavor, mango is the go-to fruit. It’s another one that can intimidate some people who are not familiar with tropical fruits, but it’s really easy to cut up once you know how to do it. If you’re not sure about how to open a mango, look online for a video tutorial. There are a lot of them out there! In a nutshell, all you need to do is set the mango up on one end and cut along the wide side, going straight down next to the seed. Mangos have big, flat seeds inside, so you’ll quickly know if you are going the wrong direction with your cut. Once you have cut one side of the mango off, switch to the other side (it’s called a “cheek,” by the way,) and slice straight down. Now you have two oval sections of fruit and a seed with some extra fruit and skin along the sides. I have to admit that I usually set the seed aside and nibble on the fruit while I’m waiting for my green smoothie to blend! It’s so delicious!

Next, you take each mango side and hold it skin-side down in the palm of your non-dominant hand. With your dominant hand, score the mango with a paring knife, cutting into the bright orange fruit and trying not to penetrate the skin. First go in one direction, cutting at about ½ inch intervals. Next, cut in the other direction, making a check pattern. Once you’ve done that, hold the mango piece over the blender and turn it inside out. The check pattern you just


made will create little squares of fruit that stand up off the skin. Just slice them off and drop them right into the blender. Give the mango skin a hard squeeze to get all the juice out, and then discard the skin. Repeat the procedure with the other side of the fruit.

Â Peach – Naturally adds a sweeter flavor along with good texture. Peaches have hard stones in the middle, so be sure to cut them out before tossing your peach into the blender. If you like, you can use similar fruits like apricots or nectarines. These have a delicious taste and are packed with nutrients!

Â Pear – This is another good choice if you like a sweet smoothie with a mild flavor. Be sure to select really ripe pears for your smoothies. I like to buy mine while they are still green, and then allow them to ripen on the countertop for a few days. To get pears to ripen really fast, I just put them inside a paper bag with a banana. The banana develops those desirable brown freckles, and the pear ripens rapidly.

Â Apple – If you like it sweet, or if you like it tart, you can find a perfect apple for either. A wonderful tart apple to try is the Granny Smith Apple. This bright green apple tastes fantastic and pairs perfectly with other fruits. Some of the best sweet apples to try include Golden Delicious, Braeburn, and Fuji. For a won-derfully complex taste, try an old-fashioned apple variety such as Macintosh.

Â Papaya – This is another good tropical choice. Try mixing it half and half with mango! Papayas often have fairly ugly-looking exteriors, but don’t let that fool you. Once you cut the papaya in half lengthwise, you’ll see bright orange to salmon-colored flesh and dark black seeds inside. Just scoop those seeds out and cut the papaya into chunks after skinning it and you’ll be enjoying a delicious taste of the tropics in no time at all.

For mixing the flavors, just choose your favorite fruits!The fruits listed above are great for the base, because the majority of other fruits nat-

urally have much higher water content. If you add excessive watery fruits, your smoothie will in turn be thin and watery. The perfect ratio of fruit should be one half as much flavoring (water) fruit as base. Example: 2 bananas and 1 cup of strawberries. It is best to add your flavor fruit a little at a time, and stop when you reach the consistency that you prefer. Remember that you’ll be adding liquid of some kind as a first step. Don’t worry about making mistakes here! Even if you don’t get the perfect consistency the first time, your smoothie will taste fantastic and you’ll have a baseline of experience to use next time you make a certain smoothie recipe.


Use any greens that you prefer.Of course, there are many greens to choose from, so pick your greens according to your nutritional needs, and don’t worry about how they taste, because you won’t be able to taste them by the time you have added all the other ingredients, especially if you be-gin with a mild-tasting variety such as baby spinach or baby bok choi! However, even though just about any green will do, it is best to rotate at least 7 different greens in your smoothies each week to gain the full benefits of the nutrients they offer.

That’s how you get all the healthy benefits that Green Smoothies have to offer!

What Do I Do If…? Â My smoothie is too sweet – Add some extra greens, a stalk of celery or a tiny bit

of sea salt to cut the sweetness.

Â It’s not cold enough – Bananas and berries in particular can be frozen fresh and whole. Peel bananas prior to freezing to make it easy to add them directly into your smoothie. Frozen bananas tend to darken but it doesn’t affect their taste, so don’t worry about the color change. Frozen ingredients make a much colder smoothie. You can also use ice in place of some of the liquid. (Always crush ice before adding it to the blender, especially if you’re not using a high powered one.)

Â It tastes bitter – Adding additional fruit will take care of this problem. Bananas, pineapple, ripe berries and sweet oranges work best.

Â It is just not sweet enough – You can always add sweetener to your recipe. Hon-ey is ideal, as is agave nectar. You can also use natural sweeteners like Stevia or date paste. Chopped dates or extra banana will work, as well. Remember, the riper the fruit you use, the sweeter your smoothie will be!

Although you might feel tempted to add sugar or even an artificial sweetener to your smoothie, resist the urge to do so unless the sugar you have is raw, unprocessed, and organic. Whatever you do, avoid using artificial sweeteners in your smoothies, and try to cut it out altogether. These sweeteners are made with chemicals and are toxic to the body. They are not part of the natural human diet, and they can actually trick your body into craving sugar. I used to eat these sweeteners, and when I stopped, I felt a big difference. Eliminating these dangerous chemicals from your diet is one of the best things you can do for your body.


Â I can’t get it thick enough – Try adding ¼ Avocado or a comparable amount of coconut meat. Both of these ingredients add a few calories, but they provide some of the “good” fats that are needed in your diet. The Avocado adds an extra creamy element to any smoothie, and it will help you feel fuller for a longer amount of time. Additional greens can also help to thicken a smoothie.

How to Store Your Blended SmoothieSmoothies are really not a “prepare in advance” food. They are at their very best taste, consistency and nutrition level when consumed immediately after preparation. The vita-mins and other nutrients begin to oxidize and lose their potency very quickly once they have been exposed to the air.

However, if you have to store them temporarily, or you have leftovers, place them in an airtight container in the refrigerator. Green smoothies will keep reasonably well over-night or for a few hours between breakfast and lunch. If you have to keep your smoothie longer, go ahead and put it in an airtight container with some space at the top for expan-sion, and freeze it. Freezing green smoothies is actually preferable to refrigerating them because oxidization stops once the smoothie has been frozen!

When you are ready to have your stored smoothie, first shake it well, or give it an-other short spin in the blender. While it is sitting, the fruit fiber and liquids will tend to separate and should be thoroughly remixed before you drink it.

Never keep a smoothie longer than 24 hours unless you freeze it; just discard it and make another.


Now that you know how to make the perfect smoothie it’s time to try some!For the recipes in this book, we will be using combinations of fruits and greens that are commonly available in the U.S. at farmer’s markets and local grocery stores. There are many interesting and exotic fruits and vegetables that you can use, if you like them, and if they can be obtained in your area.

Berry Broccoli Green Smoothie

Blueberries and broccoli make a surprisingly sweet and filling green smoothie.

1 Banana, frozen and peeled

½ cup Blueberries, frozen1 cup Broccoli Spears, frozen½ cup Water or Crushed Ice

Place all ingredients in the blender and puree until smooth.Makes 1 Serving

Nutrition: 176 calories, 0.6 grams fat, 3.8 grams protein, 41.5 grams carbs. Rich in: manganese, vitamin B6 and . This one has the ability to slow the progression of degenerative diseases. It is low in calories and filled with fiber, vitamins and antioxidants.

Rock star Green Smoothie

Sweet cantaloupe makes this a tasty combo!3 cups cantaloupe chilled, peeled, seeded and chopped2 handfuls greens (large handfuls chopped)

Blend ingredients on high until smooth.Makes 2 Servings

Nutrition: 186 calories, 1.1 grams fat, 5.2 grams protein, 44.1 grams carbs. Cantaloupe is also known as Rock melon. It is sweet, contains vitamins C & A, and has plenty of antioxidants and fiber. Spinach also provides fiber and vitamins plus iron. This one is low calorie, great for blood sugar and dieting. Rich in: magnesium, high in niacin, very high in potassium, high in vitamin B6.


Honeydew Green Smoothie

Honeydew melons are sweet and juicy. They taste fantastic and impart a very pretty green color to a smoothie. This one is full of vitamins and minerals, and it’s a delicious recipe that eases the way into green smoothies.

3 cups honeydew melon, chilled, peeled, seeded, and chopped2 handfuls chopped greens (go for a mild green here, such as baby spinach or butter lettuce)

Blend ingredients on high until smooth.Makes 2 servings

Nutrition: 195 calories, 0.8 grams fat, 3.5 grams protein, 48.8 grams carbs. Rich in: dietary fiber, high in potassium, high in vitamin B6, very high in vitamin C. Honeydew melon contains potassium, which is necessary for proper nerve function. It also contains vitamins C, D, and K, along with important antioxidants and trace elements.

Pineapple Green Smoothie

Fresh pineapple makes this smoothie sweet and delicious! This is a great smoothie to try when you are ready to venture into some of the more pungent greens. The sweetness of the pineapple helps to remove any trace of bitterness.

3 cups fresh pineapple, chilled, cored, peeled, and chopped2 large handfuls fresh chopped greens of your choice


Nutrition: 259 calories, 0.8 grams fat, 3.8 grams protein, 66.9 grams carbs. Pineapple contains plenty of vitamins and minerals, plus it contains powerful enzymes that help the body to digest proteins. If you’ve eaten too much meat, have a pineapple smoothie to make digestion faster. Rich in: dietary fiber, very high in manganese, high in thiamin, very high in vitamin A, high in vitamin B6, very high in vitamin C.


Go Green Smoothie

Ready to add more ingredients to your green smoothie? This one will make your taste buds sing, AND it will help you stretch your wings!

¼ cup water½ cup fresh pineapple, chilled, cored, peeled and chopped1 ½ cups green grapes¼ ripe pear½ avocado, peeled, pitted, and chopped¼ cup broccoli, chopped and chilledone big handful baby spinach, chopped


Nutrition: 323 calories, 15.5 grams fat, 4.5 grams protein, 49.8 grams carbs. This delicious smoothie really is a meal in a glass. It contains protein, iron, loads of vitamins and minerals, and a little healthy fat to help you feel satisfied. Try it! You’ll be amazed at how flavorful it is.

The Green Banana

This sweet green smoothie has a delicious lime flavor that is wonderfully refreshing on a hot day.

¼ cup water½ cup green tea ice cubes2 ripe bananas

Some meats take as long as three days for the body to break down! Next time you are tempted to eat a lot of meat, consider this: meat slowly rots in your digestive tract, blocking digestion and causing gas. Enjoying lots of green smoothies can speed digestion, but it’s better to enjoy meat on a limited basis rather than making it a mainstay of your diet. The less meat you eat, and the more vegetable-based proteins and fats you consume, the healthier your body will be and the more likely you will be to enjoy a long life free of health complications.


1 lime, peeled, seeded, and chopped2 big handfuls greens of your choice, chopped

Nutrition: 248 calories, 1.1 grams fat, 3.9 grams protein, 64.9 grams carbs. Bananas are a great source of potassium, and limes add a powerful Vitamin C punch that will help your organs work properly. These are just a couple of the important nutrients this smoothie recipe contains!

Perfect Pear Smoothie

Pears are lightly sweet and wonderfully delicious. This is a recipe you can play with a little as pear blends well with a variety of different fruits. Now is your chance to choose your own green smoothie adventure!

¼ cup water1 small to medium ripe banana2 ripe pears, chilled, chopped, and seeded1 to 2 cups Chopped greens of your choice


Nutrition: This is a nutritious base recipe you can count on, and it contains ingredients that are readily available all year round in most places! By now, you know that bananas are full of potassium and greens and pears are great sources of vitamins and minerals. What nutrients do you think your body needs right now? Try selecting your fruits accordingly!

In Chapter 3 we will discuss using Green Smoothies to detox the body.

Now that we have mastered Green Smoothie making, let’s move on and find out specific ways to use green smoothies to take our physical and mental health to a whole new level!

CONGRATULATIONS!


Detoxifying Your Life

Detoxifying your body occasionally gives you whole system a jolt of new energy. It cleans the digestive system, relieves common problems, such as indigestion,

flatulence, and constipation, and can even ease the symptoms of acid reflux disease. De-toxing also gives your immune system a huge boost and can jump start that weight loss regimen. It cleanses the blood and flushes the liver and kidneys. Detoxifying in a healthy way is good for your entire system.

The recommended schedule for detoxing is 4 times per year for a continuous 4 day period. It is easy when you make it a seasonal event, and then you can forget it. Perform-ing a detox on a regular schedule also makes it far easier to stick to your healthy diet plan the rest of the time. Some like to do a one day detox if they feel the need, especially following holidays or other events when the tendency to eat a little too much of the “not so good stuff” is most overpowering.

The foods that you use when detoxifying, are the same ones, when assembled in different combinations that are good for you all the time!

What all this means, is that once you get started using green smoothies for optimum health benefits, detoxifying will actually seldom be necessary.

The Importance of a Healthy DietBefore we dig deep into using green smoothies for detoxifying the body, it’s important that we talk about the other things you are eating and drinking on a regular basis. Keep in mind that it’s OK to have just about anything you want from time to time, maybe once a week, so you do not end up feeling deprived and binging on foods that are bad for your health.


Also, I want to tell you about some healthy options here so you’ll feel empowered to make the right choices in your everyday diet. It’s true that making changes can some-times feel a bit strange, and it’s also true that others in your household might not under-stand exactly what you are doing. You don’t have to change your lifestyle all at once, nor would I recommend doing that. By making an easy transition and gradually introducing new things to replace old unhealthy choices, you prevent shock to your system, and you also make the changes easier for others to embrace!

Â Alcohol – Alcoholic beverages can be tasty and they can make celebrations more fun. If you choose to embrace an alcohol-free lifestyle, that’s fantastic. If you enjoy a drink now and then, be sure it’s just that – now and then. And when you do have an alcoholic beverage, try to choose one that comes with some health bene-fits. Of all the choices out there, red wine is best. It contains a compound called resveratrol, which is essential for a healthy heart and for a healthy circulatory system. About three servings of red wine each week provide great health benefits. Any more than that and you are probably overdoing it.

Â Consuming too much alcohol does more than just make you feel bad the morn-ing after you’ve drunk it! It forces your liver to work harder than it ought to, and it actually can lead to liver disease. Alcohol is full of empty calories, and many popular cocktails are also full of sugar, preservatives, and additives. I’m not try-ing to scare you at all; I just want you to know what kind of effect too much alcohol can have on your body. Drinking too much on a regular basis will make you age faster, break down your body’s immune system, and cause you to feel poorly. The good news is that stopping a bad habit now and replacing it with a good one will give your body the opportunity to heal!

Â Beverages – What kind of beverages are you reaching for when you’re not hav-ing green smoothies? I hope you are like me – drinking lots of water, maybe with a slice of lemon or lime added to it for a bit of extra flavor and a little added vitamin boost. Tea is another good choice, and if you like coffee, that’s OK too. Just keep those caffeinated beverages in your life at a moderate level and you’ll enjoy better sleep and better hydration. Staying hydrated and getting enough sleep are two ways to help keep yourself looking and feeling young.

What I hope you are not drinking is a lot of soda pop or sugary bottled bev-erages. All that sugar adds up, causing you to gain weight faster. It is also very bad for your teeth and gums, and the acids in soda can actually erode your teeth over time! Basically, any soda not made with 100% natural organic ingredients (there are some out there you can try as a treat!) is going to contain either high


fructose corn syrup or artificial sweeteners, both of which are among the worst possible things you can consume. They’re also going to be full of artificial flavors and colors, which are not beneficial to your body at all.

If you really like sweet beverages, I suggest you get yourself a juicer and start juicing fresh fruits on a regular basis. You’ll add delicious nutrition to your life and you’ll complement the green smoothies you are drinking. Meanwhile, wa-ter, water, water! And skip the powdered additives, because they basically change healthy water into unhealthy beverages.

Â Foods – Everyone has favorite foods, and that’s fine. But if your favorites are things like pizza and hamburgers, look out, because those foods go straight to your waistline. There are a million and one things I could tell you to avoid, but instead I’m going to make some recommendations about what you should be eating most of the time.

Â Start with healthy proteins. If you like meat, don’t eat much of it. Choose or-ganic, humanely raised meats – not only because there are ethical considerations surrounding factory farming, but because the animals raised in organic, humane environments are not subject to excess stress, given hormones or genetically mod-ified organisms in their feed, or forced to live in unhealthy environments. Con-ventionally raised meat and eggs are often filled with toxins that in turn enter your body. So if you do eat meat, make wise choices.

If you like fish and shellfish, good for you! These are very healthy proteins you can enjoy a few times a week, provided you make the right choices. First, any fish that has a long life span, like swordfish, shark, or tuna, is not a good choice. These fish bio accu-mulate toxins like heavy metals, because they are close to or at the very top of the food chain. To stay healthy and to help make the oceans healthier so we might once again enjoy some of those big, delicious fish, you should pick fish that have a short life span and choose those that have been sustainably harvested.

To determine which fish and shellfish have been sustainably harvested, just look for the blue marine stewardship council (MSC) label on fish packages or ask about fish on the menu at restaurants. You can also go to the Marine Stewardship Council’s website, where you’ll find a wealth of information about which fish are healthiest for you to eat. This is important, whether you are concerned about ocean pollution or not. The foods you eat go into your system and directly affect your body!

Vegetable Proteins are very good for your body, they are inexpensive, and they are delicious. This being said, there is a specific type of vegetable protein you should avoid. Look out for anything made with soy, and check to be sure that the soy you are eating is not made with genetically modified (GMO) soybeans. Many countries are banning


genetically modified organisms because they are causing laboratory animals to develop diseases like cancer and reproductive problems.

Companies that produce GMO seeds say they’re safe for humans and animals to eat, most of the research surrounding these seeds that does say they’re safe to eat has been conducted by laboratories hired by the very same companies that produce the seeds. There just is not much independent research available that says GMO foods are safe to eat, and until there is, I am going to avoid them and I hope that you will protect your health by doing the same.

So, if you’re going to enjoy soy protein, which can be wonderfully delicious in many forms, pick products labeled as non-GMO.

Other vegetable proteins include proteins from legumes like beans and lentils. If you want to add extra protein to a green smoothie, you can do so by sprouting some of these legumes at home and adding the sprouts to your blender. This is a great way to keep fresh vegetables from a trusted source on hand, even in the dead of winter.

Growing your own sprouts is really easy.

Here is a 6-step process to easily grow and enjoy your own delicious and nutrition packed sprouts! Start by deciding which sprouts to try first; I suggest alfalfa sprouts because they

are very easy to grow and they have a light flavor you will enjoy. Begin by purchas-ing a series of sprouting lids, either online or at a health food market. These lids fit regular jars and they help make growing sprouts just about foolproof. Next, buy some organic seeds to sprout. This is important because remember, anything that is not organic could be tainted with chemicals that just add to the toxin load inside your body!

Once you have your seeds and your sprouting lids, rinse your seeds in a bowl of lukewarm water and eliminate any that are split or damaged. Often, these are easy to spot because they’ll float to the top of your bowl. Place between one and two tablespoons of seeds inside a quart-size jar. Fill the jar almost to the top with lukewarm water. Leave the seeds to soak. Alfalfa seeds only need to soak for about 5 to 6 hours; bigger seeds like beans and lentils need to soak for up to 36 hours. You can change the water to keep the temperature lukewarm, or you can set the jar in a warm place (not too hot!) to keep the water at the optimal temperature to activate the life force inside the seeds.

With the smallest-sized sprouting lid attached to the jar, pour the water out. Fill the jar up with more lukewarm water, swirl it around to rinse the seeds, and pour


it out again. Do this a few times if you’re growing big sprouts or if you notice any bubbling, which can sometimes happen with beans.

Next, prop the jar up with its lid facing down, at a slight angle so that air can circulate around the seeds. You can fold up a napkin to make a wedge for your seeds, or you can set the jar upside down on a clean dish rack at an angle.

Rinse your seeds in lukewarm water. Do this at least twice a day for small sprouts and three or more times daily for larger ones. Keep your sprouts in a well-lit place where they’ll stay warm but not get too hot. As the seeds grow into sprouts, switch to the larger mesh lid for better airflow and easier rinsing.

Sprouting takes between 2 and 5 days, depending on the type of plant you are growing sprouts from. You’ll know that the sprouts are ready to add to green smoothies or be eaten whole once two baby leaves have freed themselves from the seed hull and a white root has appeared. Put the sprouts in the refrigerator once that single root has developed, and use them up right away. If more roots start to grow, the sprouts will take on a bitter flavor and be much less enjoyable.

Fruits and Vegetables should make up the bulk of your diet. Try to eat lots of dif-ferent colored fruits and vegetables daily in addition to the ones you are adding to your green smoothies. Go for organic, non-GMO fruits and vegetables if at all possible. If there are no other options available, be sure to cleanse the fruits even better than you normally would. The aim is to keep as many toxins out of your system as possible so that you do not add pollutants. Check out the chapter on going organic for even more information, including a detailed list of the “dirty dozen” and the “clean fifteen.”

Everybody needs a little fat. Not getting enough of the right kind of fat can make your thinking foggy, dry up your skin and cause brittle hair, and lead to internal damage of the worst kind. Fat helps you feel full and many nutrients are fat soluble, meaning you need a little bit of fat to help extract the vitamins and minerals they contain. The best sources for fats are certain plants: Nuts are excellent, as are seeds. Some fish contain quality fat, and so do certain fruits, including olives and avocados.

Avoid animal fats like butter and lard, and stay away from processed fats including hydrogenated and partially hydrogenated vegetable fats and shortenings like margarine for example. These cause damage on a cellular level, and they’ve been modified in a lab-oratory meaning they are not going to provide you with natural nutrition.


Over time, you’ll find that sticking to a healthy regimen most of the time and enjoy-ing occasional treats leaves you feeling and looking fantastic. Don’t be surprised if you simply lose your taste for many things that are not all that healthy for you. I personally consume very little bread now, and I hardly ever eat meat. I have fish a couple of times weekly and I eat lots of vegetable protein. I mostly eat vegetables and fruits of all kinds, and I just do not drink soda pop or bottled juice. I do have a little wine now and then, but I don’t crave alcohol after a stressful day like I once did.

The smell of fast food now turns my stomach. I really didn’t think all this would happen when I first started making green smoothies, and I was really surprised when I discovered that my tastes had changed, and rapidly! I really hope you will not be afraid to make changes, and I know that when you give healthy foods and drinks a chance, you’re going to love them. Now you know what to choose when you’re not having a green smoothie!

Which Foods are best for Detoxifying?The main ingredients in any detoxifying green smoothie are Fruit and Greens. Fruit

is chock-full of vitamins, antioxidants, phytonutrients, minerals and fiber. Loaded with water, fruit is the most powerful food for cleansing and detoxifying. Greens contain the super power of fiber, which is the natural cleanser of the body. Fiber keeps your digestive system running smoothly, and as clean as a whistle.

Of course, the fruit you use needs to be fresh and ripe. Fruit juice cannot be substi-tuted for fruit in a detox smoothie, because the whole fruit is what contains all the fiber that helps to cleanse the body. As an ingredient in detoxing green smoothies, berries are fine, but you will have to eat a lot more of them than you would other fruit, because their fiber content is much lower. Calories and carbohydrates power the body up for a detox, and berries do not contain as much of either as other fruits.

The best fats are those that come from organic plants, and which have not been altered or adulterated. Organic olive oil, organic sunflower oil, organic grapeseed oil, and organic sesame oil are all good choices. When you choose whole foods like nuts and avocados, you get extra fiber and vitamins oils don’t contain. Making good choices about which fats to eat is easy so long as you know what to look for and what to avoid!


The body also needs some healthy fats during a detox, but they should comprise only 10 or 15% of your caloric intake while detoxing. These fats should come from sources such as small amounts of nuts, coconut, avocados and seeds added to some of your detox smoothies.

Five Star Detoxifying Fruits: Citrus fruits; lemons, limes, grapefruits and oranges. These fruits have the most water content for flushing out toxins, and are great fiber sources for scrubbing out the digestive system. Next is pineapple, which contains the enzyme bromelain, which aids in digesting protein – like the meat we talked about earlier.

The Best Detox Greens: Parsley has long been used as a natural detox agent in many cultures. Use parsley all year for natural detox maintenance. Dandelion greens offer powerful cleansing properties. Kale contains a phytonutrient believed to prevent many diseases. Romaine lettuces is another good choice too, and remember that no matter what greens you choose, you’ll be adding fiber as well as its water content to the mix.


Keep these Tips in Mind When You Detoxify Â Try to use only organic fruits and vegetables. It really kind of defeats the whole

purpose of detoxifying if the foods you use in your recipes contain herbicides, pesticides, or preservatives. If you can grow a garden, even a little one, you have even more control over what you’re adding to your smoothies, and you’ll save money in the process..

Â Always use whole fruits and vegetables. Eliminate processed foods from your diet every day, whether you are detoxing or not. The more whole foods you en-joy, the less you are going to want those processed items.

Â Drink lots of water. We have all heard this one a million times, but it is “so true.” The majority of your body is water, and water is a major ingredient in your green smoothie detox recipes. It is what helps to get the job done.

Â Get enough sleep. Another one that has been drilled into us since the day we were born, but it really does take 7 or 8 hours of sleep every night for your body to renew itself and maintain your health. During detox, you might need a little bit more sleep than normal. If you crave a nap and can take one, do it! Relaxing deeply and stopping your normal activity even for a short time really helps the inner organs do the work they need to do to get your system truly clean.

Â Exercise. Here we go again, and what can I say; it is just simply true. Some form of exercise is vital to good health. It doesn’t have to be a lot, and if you are not a big exerciser already, the beginning of a detox is not the time to start trying out a heavy workout routine. Let your body cleanse itself and just move gently. Take a walk, do some yoga, or spend some time swimming. If you normally do get plenty of exercise, consider knocking it down a notch while you are detoxing. Take the time to rest and rejuvenate and you’ll find your stamina rapidly increas-es after you’ve taken just a little time off. After detox, make time to move every single day. Like the old saying goes, “move it or lose it!”


Detoxifying Green Smoothie Recipes

Keep in mind that citrus fruit is tart and can be rather sour. With the addition of greens these smoothies can also be slightly bitter. You may want to trade grapefruit

for orange, which is sweeter. You can also add a banana or some honey, Stevia or Splenda to adjust the taste to suit you.

Lemon Green Detox Smoothie

Love that citrusy-sweet Vitamin C, have this one instead of your morning OJ!½ each lemon and lime, peeled and seeded1 large orange, juiced2 bananas, frozen and peeled1 or 2 cups dandelion greens or kale

Place all ingredients in blender. Process on high until mixture is smooth.Makes 1 Serving

Nutrition: 316 calories, 2 grams fat, 6.7 grams protein, 79 grams carbs. Rich in: calcium, iron, potassium, magnesium and vitamins C, E, K and B.

Grapefruit & Strawberry Detox Smoothie

This is a tart, yet sweet smoothie that is very refreshing.1 cup strawberries, fresh or frozen


1 pink grapefruit, peeled and seeded1banana, frozen and peeled2 to 3 cups romaine lettuce, chopped

Pulse all ingredients except lettuce until mixed. Add lettuce and blend on high until creamy,Makes 1 Serving

Nutrition: 345 calories, 2 grams fat, 11 grams protein, 80 grams carbs, Rich in: calcium, iron, vitamins K, B1 & B6 and potassium.

Invigorating Detox Smoothie

The watermelon makes for a sweet and refreshing addition to your smoothie detox program.

2 cups watermelon, chopped and seeded1 banana, frozen and peeled1 orange, peeled and seeded1 carrot, chopped3 cups kale, chopped½ cup water or crushed ice

Combine all ingredients except greens in the blender and pulse until smooth. Add greens and blend on high to desired consistency is reached.Makes 1 Serving

Nutrition: 391 calories, 2 grams fat, 11 grams protein, 95 grams carbs, 13.1 grams fiber, calcium, iron, vitamins A, C, B1, B6 and K, magnesium and potassium.

Dandy Pineapple Detox Smoothie

This one is as potent as it is delicious, and it’s filled with protein digesting enzymes from pineapple.

2 cups pineapple, peeled, cored, cubed1 pear or apple, peeled, cored, seeded, chopped3 cups dandelion greens, chopped1 cup parsley, chopped½ cup water or crushed ice


Pulse all ingredients except greens in blender until mixed well. Add Greens and blend on high until creamy.Makes 1 Serving

Nutrition: 364 calories, 2 grams fat, 8 grams protein, 89 grams carbs, 17.9 grams fiber, calcium, iron, vitamins A, C, B1, B6 and K, magnesium, copper, phosphorous and potassium.

Parsley & Avocado Cleansing Smoothie

Creamy and sweet, it’s hard to tell this one is healthy by the taste!1 cup parsley, fresh and chopped¼ large avocado, peeled and pitted1 large pear, peeled and cored1 tbsp. honey¾ cup water or crushed ice

Combine all ingredients in blender and process on high until smooth and creamy. To thin the mixture add water, to thicken it add additional ice.Makes 1 Serving

Nutrition: 200 calories, rich in antioxidants, anti-inflammatories from honey and healthy fats from avocado.

Parsley Apple Detox Smoothie

Fresh ginger root grated into this smoothie adds flavor and helps boost metabolism.2 fresh apples, chopped and seeded1 ripe pear, seeded and chopped½ inch section ginger root, grated finely or juiced1 cup chopped parsley½ cup ice or detox herbal tea ice cubes

Combine all ingredients in blender and process on high until smooth.Makes 1 Serving

Nutrition: 229 calories, 0.8 grams fat, 2.5 grams protein, 77 grams carbs. Rich in: vitamin C and vitamin A. This smoothie is delicious without being high in calories. Adding ice increases the water content so the fiber in the fruits moves through your system more rapidly.


Antioxidant Detox Smoothie

This smoothie has a funny color, but it tastes so good you’ll forget all about the way it looks.

¼ cup water1 ripe banana,1 cup strawberries½ cup blackberries1 cup blueberries2 big handfuls kale, choppedIce cubes, ¼ cup (optional)


Nutrition: 301 calories, 1.7 grams fat, 6.5 grams protein, 72.49 grams carbs. Rich in: vitamin C and vitamin A. Berries are a fantastic source of antioxidants, which act in the body by helping to fight damage at the cellular level. This smoothie really is like a meal in a glass, and if you’d like to make it into a meal replacement, you can do so by adding some protein-rich sprouts instead of the kale.

Carrot Mango Tango

Carrots, tangerines, and mangos have bright flavors, and light-colored lettuce adds water and important minerals to the blend. Give this smoothie a try – it might just become a favorite!

¼ cup water2 cups mango chunks1 tangerine peeled, seeded, and sectioned1 fresh carrot, scrubbed (note, if you cannot get organic carrots, go ahead and peel the carrot. the peels do contain loads of nutrition so it’s best to use organic carrots and leave them on!)2 cups lettuce, your choice chopped¼ cup ice



Nutrition: 399 calories, 0.4 grams fat, 5.8 grams protein, 96.9 grams carbs. Rich in vitamin C and A, very low in saturated fat, no cholesterol, very low in sodium, high in dietary fiber, very high in vitamin A and very high in vitamin C. This smoothie contains lots of vitamins, minerals, and fiber – exactly what your body needs to support the detoxification process!

Kale-Apple Delight

When you cook kale, it takes on a slightly bitter taste. Enjoy it raw, and you’ll discover that it’s lightly sweet!

½ cup water2 big handful kale chopped½ cup parsley chopped2 granny smith apples or other tart apples, chopped and seeded1 ripe banana


Nutrition: 339 calories, 1.1 grams fat, 4.4 grams protein, 85.8 grams carbs. Rich in: manganese, high in potassium, very high in vitamin A, high in vitamin B6, very high in vitamin C. Don’t let the delicious taste deceive you! This fantastic smoothie is bursting with minerals, and it contains plenty of fiber and vitamins as well. The kale alone is full of iron, which your body uses to form new, healthy blood cells.

Tropical Coconut Water Smoothie

Enjoy fresh coconut water in this smoothie, and enjoy the extra detox power a pinch of cayenne pepper provides. Go ahead, give it a try!

1 cup ripe mango chunks1 cup ripe pineapple chunks1 lime peeled, seeded, and sectioned1 ½ cups coconut water, fresh and unsweetened2 cups fresh chopped greens, your choiceCayenne pepper, just a tiny pinch

Combine all ingredients in blender and process on high until smooth and creamy. To thin the mixture add water, to thicken it add ice.Makes 1 Serving


Nutrition: 336 calories, 2.4 grams fat, 6.6 grams protein, 83.6 grams carbs. Rich in: calcium, high in dietary fiber, very high in manganese, high in magnesium, high in potassium, very high in vitamin A, high in vitamin B6, very high in vitamin C. Not only is this smoothie chock-full of delicious and nutritious fruit, the coconut water contains electrolytes, which aid cell repair. The cayenne pepper helps to boost your metabolism without adding too much spiciness to the blend.

Like me, you’re now a professional “Detox Diva!” You have discovered the best ways and means for detoxification for life and health, including:

How, when, where and why to detox. The best fruits and vegetables for a successful detox regimen, and why we should use those specific food sources. A few extra tips to help our detox along 6 delicious detox recipes that will definitely get us off to the right start!

In this chapter we learned all about using green smoothies to detoxify our bodies and found some great green smoothie recipes!

Let’s move on to Chapter 4 and find out all about Green Smoothies for Rapid Weight Loss.

If at any time during a detox, you experience symptoms of hypoglycemia, hyperglycemia or suddenly rising and falling blood sugar levels, you should stop the detoxification process immediately and contact your physician.

Warning:


Easiest Weight Loss Method Ever

Let’s be honest with one another; what could possibly be worse than going on yet another diet?Take me, for example: I found myself searching for an effective way to lose weight,

spending money on so-called magic supplements, eating crazy food combinations rec-ommended in fad diet books, and slowly gaining weight all the time. My body was trying hard to tell me that it needed nutrition, but I just was not listening! I was stressed out and grumpy, and there were many times when I barely had enough energy to make it through the day.

During my late teen up until my early 20’s, I tried everything (and I do mean every-thing!) to lose the pounds that had crept up on me. I didn’t want to be unhealthy, and I didn’t want to feel unhealthy either. Yet until I discovered green smoothies, I looked and felt dreadful. Now, I’m detoxed and de-stressed. I am slender and healthy, and my immune system is in great shape. I truly believe that incorporating green smoothies or green juices into a diet that is sensible overall can help anyone to lose weight and keep it off forever.. I am living proof of the power of green smoothies!

One of the biggest fears we have when contemplating weight loss is the dread associ-ated with being deprived of our favorite foods and the sweets that we tend to crave. That fear drives us to cheat on ourselves. We think: “Oh a little of this won’t hurt, and while we’re at it, let’s have a little of that too!” Before we know it, we are right back where we started, and then the frustration with the whole idea of dieting sets in again.

The remarks below sum up how most people feel about diets:


Almost everyone wants to lose some or a lot of weight.

Most of us have tried multiple diet programs that failed.

Even if it worked temporarily, soon we’re right back to square one.

Why does it have to be so difficult to lose weight?

We don’t even want to talk about going on a diet.

Fear of being deprived or being constantly hungry is a major stumbling block.

The vicious cycle continues, and here we are still, needing to lose that weight! We can waste years of our lives on this struggle. We are also prone to end up even heavier than we were before we started a diet, every time one of those diets fails us. After a while, you begin to feel like a yo-yo, bouncing up and down. Where does it end?

Eventually, most of us just give up and decide that there is nothing we can do. This is the point at which obesity related medical conditions take hold. People who are over-weight have a very high risk of developing Type 2 Diabetes, high cholesterol and serious heart conditions. To prevent these conditions all we have to do is lose weight and get healthier. Yea, right! We’ve already tried that and tried that and tried that again!

It’s Easy to Lose Weight and Keep it Off!Go ahead and chuck all of those preconceived notions about weight loss, along with

all the latest fad diets right out the window!In this book we have already learned some of the many benefits of adding Green

Smoothies to your diet. They are easy to make, they are delicious, they are healthy and nutritious, they detox the body, and are equally important, as they will help you lose weight easily!

Even one green smoothie a day, used as replacement for one meal or a snack, will put you on the road to permanent weight loss and better health. It will increase your metabolism, reawaken your taste buds, and kill those sugar cravings, while giving you a craving for even more healthy food. This will naturally and easily lead to eating healthier at every meal, because that will be what your body is telling you that it wants. Even if you lead a sedentary lifestyle or you work sitting at a desk all day, you will lose weight and feel better!

Yes, it is also true that exercise is a necessary part of any weight loss process, and it is definitely a big part of a healthy lifestyle, too. The trick to green smoothies is that they give you lots of energy, naturally. It is impossible to resist getting up on your feet and doing something! You may have a sudden urge to learn a new sport, get out and play ball with your kids, or just take that long relaxing walk that you just haven’t found the energy for. Thirty minutes is sufficient when you are just starting to exercise, and if you can’t manage that, start with just five minutes and gradually work your way up to longer


activity sessions. Just begin where you are and allow yourself to improve! It probably took you many years to get to the point where you are at now, and being kind to your body, making changes gradually, and taking precautions not to injure yourself is much more important than jumping in headfirst.

Why am I giving you this information? Because I don’t want you to make the same mistake so many others have made: Trying to do too much at once or making your workouts into a kind of punishment for having “allowed” yourself to become over-weight and out of shape is a sure-fire recipe for exercise disaster. Either you’ll become discouraged because your self-expectations are too high, you’ll injure yourself because you overworked your muscles, or you’ll get tired and just give up. Really, really take it slow at first if you have not exercised in a long time. And please, don’t punish yourself for having made poor choices in the past.

You deserve to be happy, healthy, and fit. Whatever happened in the past, whatever bad eating choices you might have made, those need to remain in the past. Look to your future, keep moving forward, and make choices that feel good to you. Inside yourself, you know you are doing the right thing for your body! Create momentum, and keep it up.

I am absolutely not telling you that your excess weight is going to magically disap-pear overnight. However, I guarantee that if you merely replace one meal a day with a healthy green smoothie, it will not be very long before you notice those clothes getting looser and looser. When you add some fun exercise, you magnify the effect and build lean muscles that help give your body a whole new shape. Just another incentive to give it a try: Soon, you’ll be able to take a shopping trip, and this time for smaller clothes!

Very few people enjoy working out on their own, and very few see success with exercise if they start out trying to do an activity that they don’t really enjoy. To get the most out of your exercise sessions, find a buddy to spend quality time working out with you. That might mean going to the gym, walking around the neighborhood, or even using a computer-based fitness system like Wii Fit. Go to a mini-golf course and enjoy playing putt-putt with your kids. The point is, incorporate fun activities into your daily routine, make them social, and keep on enjoying those green smoothies! If you do things you enjoy while you’re working to lose weight, you take the “work” right out of the equation and you transform your body while having fun.


How the Food You Eat Helps You Lose WeightThe body has certain nutritional requirements that must be met in order to achieve and maintain a healthy weight. While it would seem to be common sense that sugar and fat contribute to an overweight condition, it all depends on the type of sugar or fat, and the amount of them that you consume.

In Green Smoothies, fruit is your base ingredient. Fruit does contain sugar, in the natural form of sucrose and glucose. Some fruits can also high in calories. It is also true, that the natural sugar found in fruit is vital to the body to fuel all of its processes. All of the cells in your body actually feed on these natural sugars. The body requires these calories and the carbohydrates in fruit, in order to create energy.

Energy is what it takes for the body to metabolize your food Refined and processed sugar, such as white cane sugar or the sugars found in processed foods are a very different thing. The body has absolutely no need for this type of sugar and it will cause weight gain. The fruits that you use as a base in smoothies are also packed with fiber, which aids your digestion and detox routines, and contributes to weight loss.

The greens that make up the other part of your smoothie ingredients provide you with vitamin K, which is not found in many other foods, phytonutrients that are thought to help prevent many diseases, and tons of additional fiber for digestive health. You are also getting substantial amounts of protein and calcium, which are the nutrients that tradition says you need to get from meat and dairy products. We talked about some problems associated with meat and dairy, and another major problem is the bad fats they contain. If you want to lose weight, you should eliminate meat and dairy to the greatest extent possible and cut down your good fats to 20 or 25 % of the total calories you take in every day.

The worst kind of sugar you can consume is high fructose corn syrup (HFCS). Not only is this type of sugar normally made with genetically modified corn, it is not a natural sugar like you’ll find in fruit. The corn industry has gone to great lengths to have this product included in all sorts of processed food products including sweets like candy and soda pop, and also in some surprising products like salad dressings. Added sugar in any form is unhealthy, and so are artificial sweeteners. Nature provides us with so much goodness; it’s a shame not to take advantage of it!


While I am not recommending that you become a vegetarian, vegan, or raw foodist overnight, it really does help to reduce the amount of meat and dairy in your diet. When you do choose to eat these foods, eat lean meat and low-fat or non-fat dairy products and for goodness sake, be sure that they are organic and from humanely raised animals if possible. Like I mentioned, it’s not just about the way animals are treated on factory farms, it is about your health. You get one body and now is your chance to take great care of it! Don’t misunderstand and think that this means that you cannot eat any foods that you like just because you want to. You can. As long as you continue your daily green smoothies, feel free to treat yourself to almost anything once a week. One more time; to try to avoid packaged and processed foods containing chemicals and preservatives. These products only undermine all of your good green smoothie work.

The main thing to keep in mind is that enough is enough, and anything more than that is too much!

Let’s See if We Can Shatter Some of those Old Weight Loss Myths!

Just Count Calories – Who hasn’t tried this one? Counting calories and trying to reduce them as you go never works. When your weight loss expectations don’t meet how few calories you are consuming, then the frustration sets in. It is more important where the calories come from than how many there are. There does have to be a limit somewhere, but common sense is your indicator where that might be.

Carbohydrates are Fattening – Fruit is full of carbohydrates and they actually boost your weight loss! Just like calories, carbohydrates from fruits and vegetables are good. If they come from other less than healthy foods, then they are bad carbohydrates that can cause weight gain. Carbohydrates are the fuel that allows your body to burn fat and give you energy. Good carb foods are full of fiber and we all know we need all of that we can get. While some believe that all carbohydrates are the same, this is simply not true.

Fats are Bad – We have also explored the truth about fats. We learned that there are both good and bad fats. The good fats are necessary for the body to be healthy. They can make you gain weight, but only if you exceed the 20 to 25% of your calorie intake rule for fats.

If You Don’t Eat, You Will Lose Weight – Although it may be hard to understand how this is not true; it really isn’t. Skipping a meal tells the body that it should begin to store more fat in order to stave off starvation. This is an inherent body mechanism against starvation, and you have no control over it if you do not eat. If you stop eating, you’ll lose weight at first, but the minute you begin eating again, you will gain it all back and then some. No one can live without food. If you have a habit of severely restricting your food intake or of purging foods you have eaten out of guilt, shame, or a desire to be thin, you could have an eating disorder and you’ll benefit by having an open discussion with your


health care provider about what is going on with your mind and body. You need healthy food to live. Green smoothies are a great source of that life-giving energy, but that’s because they contain plenty of superfoods, not because they are in any way low in calories.

Refuse Regular Weight Checks – This one is a personal choice. Other than waiting for your clothes to get too big, weighing yourself is how you know if you are making any prog-ress in your weight loss quest. On the other hand, many people get discouraged by weighing themselves every day, and then being disappointed when they do not see as much weight loss as they think they should. Once a week weigh-ins should be sufficient, and will give you more to look forward to the next week. Weighing yourself too often can lead to an obsessive problem. Keeping track of your weight can be fun and motivating, so do give it a try.

Snacking is a NO-NO – So wrong! Healthy snacks like green smoothies will help to control your hunger and reduce the danger of over-eating at meals. It also makes it easier to resist the things that really are bad for you. Eating several small portions each day boosts your metabolism and speeds up weight loss. Not eating for an extended pe-riod of time lowers your metabolism and makes your body believe you’re starving! Feed the body what it needs in the right amounts, and the weight will come off.

Do Not Eat Later than 8:00 pm – Your body cannot tell time! The only reason that you need to limit your intake in the evening after dinner, is because it is normal to be less active at that time of day. If you just sit around in the evening, then your body is not using up any excess calories so it stores them as fat instead. Late night eating can interfere with your sleep, so if you’re hungry try having a very small snack and enjoy a cup of tea or a big glass of water. The body does sometimes send out hunger signals when it’s thirsty, so see if hydrating helps with late-night hunger pangs.

Now we are learning some new and improved facts that can help to make losing weight an easier journey. We have also found out that some of the things we have always believed about weight loss are simply not true!

While fruits and vegetables in general are all good for weight loss, there are a few that really super power your weight loss Green Smoothies. Low calorie and high fiber are the keys to giving your weight loss a quick and effective starting point. Try adding some of these foods to your weight loss smoothie.

GrapefruitPumpkinKaleApplesBlueberriesPomegranatesChia Seeds

RaspberriesPearsStrawberriesBananasOrangesBroccoliCelery

CucumberCarrotsAny and all leafy greens


Weight Loss Smoothie Recipes

Now that we know what we need to know about losing weight with green smooth-ies, it is time to get on with the enjoyable task of making some of those “oh so

delicious treats” that will also help us find that slim and trim person within!

Pineapple Pear Berry Smoothie

This is a delicious way for berry lovers to get started with weight loss smoothies.1 cup pineapple, peeled, cored and cut up2 cups each strawberries and blueberries, fresh or frozen2 pears, peeled, cored and chopped1 tsp. chia seeds (optional)3 cups baby spinach, chopped½ cup water or crushed ice

Place all ingredients except spinach in the blender and pulse to mix. Add spinach and blend on high until you achieve a creamy texture.Makes 1 Large Serving (meal replacement size)

Nutrition: 337 calories, 3 grams fat, 7 grams protein, 93 grams carbs, 21 grams fiber, calcium, iron vitamins A and C.


Banana Razz-Ma-Tazz Smoothie

If you like the tartness of raspberry and the smooth creaminess of banana, you’ll love this!

1 banana, frozen and peeled1 cup raspberries, fresh or frozen2 tsp. chia seeds, soaked½ cup water or crushed ice3 cups baby spinach

Blend all ingredients on high until creamy and smooth.Makes 1 Serving

Nutrition: 213 calories, 6 grams protein, 47 grams carbs, 3 grams fat and 14.9 grams fiber.

Peachy Mango Dream Smoothie

A little tropical, a little green, and sooo good!2 mangos, peeled, pitted and chopped1 peach, peeled and pitted½ cup water or crushed ice5 cups baby spinach

Blend all ingredients on high until smooth.Makes 1 serving

Nutrition: 235 calories, 6 grams protein, 57 grams carbs, 1 gram fat and 9.5 grams of fiber.

Berry-Citrus Blast

Citrus, blueberries, raspberries, and chicory come together to create a delicious and nutritious smoothie your taste buds and body will appreciate.

2 oranges, peeled and sectioned with seeds removed1 cup blueberries,1 cup raspberries2 cups chicory, chopped (substitute your favorite green if chicory is not available.)Ice, ½ cup


Combine all ingredients in blender and process on high until. To thin the mixture add water, to thicken it add additional ice.Makes 1 Serving

Nutrition: 402 calories, 2.8 grams fat, 12.1 grams protein, 95.9 grams carbs.

Rich in: calcium, very high in dietary fiber, very high in manganese, high in magnesium, high in pantothenic acid, high in potassium, high in thiamin, very high in vitamin A, very high in vitamin C. Citrus fruits help keep the body’s metabolism moving along, and berries give a superb nutritional boost, thanks to lots of fiber and vitamins without a lot of calories.

ABC Smoothie

Some surprising ingredients in this smoothie recipe provide extra minerals and a pleasant, subtly sweet taste you’ll appreciate, particularly after you have developed a taste for green smoothies.

¼ cup water1 small red beet, peeled and chopped into small chunks1 medium to large carrot, chopped and scrubbed (peel if not organic)1 apple, sweet variety, chopped and seeded1 ripe pear, seeded and chopped1 cup baby spinach, choppedIce, ½ cup


Nutrition: 245 calories, 0.6 grams fat, 3.4 grams protein, 62.0 grams carbs. Rich in: dietary fiber, high in manganese, high in potassium, very high in vitamin A, high in vitamin C. This is a big, filling smoothie with a really light, pleasant taste. It is brimming with minerals and phytonutrients and as it contains many different-colored plant foods, it is one of the most nutritious smoothies you can make. Add a little avocado, and you’ve just created an outstanding meal replacement smoothie.

Chilly Cucumber Mint Smoothie

When hot weather strikes and you want something cool and refreshing, turn to this smoothie. It’s a great alternative to high-calorie frozen treats.

1 cucumber, cleaned, peeled, and chopped2 cups honeydew melon, chopped and seeded


1 ripe pear, seeded and chopped¼ cup fresh mint leaves, chopped½ cup ice


Nutrition: 258 calories, 1.2 grams fat, 5.9 grams protein, 65.2 grams carbs. Rich in: dietary fiber, high in potassium, high in vitamin A, very high in vitamin C. Also, very low in saturated fat and low in sodium. This is a very low calorie smoothie and mint is a natural appetite suppressant. Though lightly sweet and wonderfully satisfying, this green smoothie won’t put a dent in your calorie budget.

Luscious Lime Smoothie

This low calorie recipe tastes fresh, sweet, and slightly herbal. It looks lovely in a glass, too!

¼ cup water2 ripe bananas1 ½ cups spinach, chopped¼ cup cilantro, washed well and chopped1 lime, seeded, peeled, and sectioned½ inch section ginger, peeled


Nutrition: 259 calories, 1.4 grams fat, 4.9 grams protein, 66.3 grams carbs. Rich in: dietary fiber, very high in manganese, high in magnesium, high in potassium, very high in vitamin A, high in vitamin B6, very high in vitamin C. This is a great smoothie to enjoy for breakfast. The ginger revs your metabolism, while the bananas help you feel full and the greens get your day off to a fantastic start. Give it a try!

Sunburst Blast

This beautiful green smoothie tastes amazing. Don’t be surprised if it ends up becoming one of your favorites!

¼ cup water1 cup fresh pineapple, chopped


2 tangerine, peeled, sectioned, and seeded1 cup collard greens, chopped1 cup baby bok choy, chopped½ cup ice

Combine all ingredients in blender and process on high until smooth. To thin the mixture add water, to thicken it add additional ice.Makes 1 Serving

Nutrition: 283 calories, 0.8 grams fat, 6 grams protein, 72 grams carbs. Rich in: dietary fiber, high in manganese, high in thiamin, very high in vitamin A ,very high in vitamin C. This smoothie has such a fantastic green color, you can tell it is good for you just by looking. The tangerines help keep your metabolism high, the pineapple optimizes digestion, and the greens provide loads of vitamins and minerals.

The following two recipes contain far more calories than the ones above. These are intended as meal replacement smoothies for weight loss. Don’t let the amount of calories fool you; if you have one of these in place of breakfast or lunch, you will lose weight and still be full.

Plum-berry Smoothie

Plums are the order of the day, plenty of sweet goodness here!4 plums, pitted1 cup blueberries, fresh or frozen2 bananas, frozen and peeled½ cup water or crushed ice1 head romaine lettuce

Blend all ingredients on high until smooth.Makes 1 Serving

Nutrition: 478 calories, 12 grams protein, 28.2 grams fiber, Rich in: calcium and iron.

Kale-n-Orange Weight Loss Smoothie

Who would have thought this combo could taste so sweet and refreshing!2 oranges, peeled and seeded2 bananas, frozen and peeled½ cup water or crushed ice3 cups kale, chopped


Pulse all ingredients except kale until mixed well. Add kale and process on high until desire consistency is reached.Makes 1 Serving

Nutrition: 447 calories, 12 grams protein, 16.3 grams fiber, Rich in: calcium and iron.

In this chapter we have discovered the keys to successful weight loss using green smoothies.

How and why certain foods are effective at promoting weight loss. How the body processes food and what foods it requires to be healthy and slim. We’ve busted some old weight loss myths. We discovered some more fabulous smoothie recipes.

In Chapter 5 we’ll find out how to de-stress our lives with more excellent Green Smoothie recipes.


Beat the Negative Effects Of Stress

Stress can quite literally kill you. It makes you more likely to become ill, and chronic stress is known to be a contributor to many chronic health problems. Stress is hard

on your nerves, your heart and your digestion among other things.When you are stressed out you find it impossible to enjoy anything. Of course a cer-

tain amount of stress is normal and your body and mind can handle it well. Long term stress that involves frustration, anger, job dissatisfaction, money problems, unhappy re-lationships and any one of a million other things that remain unresolved, can absolutely destroy your health both physically and mentally.

There is no denying that one of the side effects of stress is weight gain. Too much stress can lead to depression. For many of us, one of the major “feel sorry for ourselves” things that we do is eat. When you are stressed, especially at the end of a long day, what is your first thought? For most of us, it is “I can’t wait to get home, sit down and try to relax!” However, the stress itself usually prevents the relaxation part of the equation from happening. What do we do instead? “Have a snack; why not?” Do we get up then and go for a walk or do anything else? No. Did that snack make us feel better? No. So, 9 times out of 10, we will either move right on to have an unhealthy dinner, have some more snacks, or pop on the tube and just sit there; maybe even all 3! To stop this, it is very helpful to understand why it happens.


The Food-Stress ConnectionWhile most of us are aware of the stress in our lives, we often take it for granted, think-ing it’s just a fact of life. We often view it as something that comes from outside our-selves, and that’s often true; the demands of work, raising a family, and fitting in other activities can often become overwhelming.

While most of us are fully cognizant of the amount of stress in our lives, we don’t usually realize how that same stress manifests in our bodies. In addition, most of us don’t realize that stress can actually contribute to nutritional deficiencies. That’s mostly because the majority of us have not been educated to really understand how the harmful cycle of stress and poor nutrition often goes in circles, with one feeding the other so that over time, both stress and poor eating habits become compounded. This often happens because as stress increases, we are more likely to make poor dietary decisions.

As that stress influences our decisions about what to eat and drink, the problems in our lives can be compounded, leading to poor health outcomes, with obesity being chief among those.

As you read the following examples that illustrate the connection between stress and poor nutritional choices, consider whether these common problems affect you at all.

Feeling the Need for Excess CaffeineMany of us burn the candle at both ends in an attempt to accomplish all that needs to be done each day. Coffee, soda pop, and even caffeinated tea end up being our go-to remedies for feelings of tiredness.

Unfortunately, ingesting excessive caffeine can backfire horribly, leading to poor concentration, poor sleep quality, and an increased release of a stress hormone called cortisol, which is associated with weight gain. Even though a dose of caffeine can make you feel more energetic in the short term, it won’t help improve your life.

Eating The Wrong FoodsBusy schedules often go hand in hand with poor food choices. All too often, we simply eat whatever is available when we are feeling stressed and overburdened. Think about it: How many times a week do you turn to foods that are fatty, sugary, or salty when you’re busy and feeling stressed? How often do you make the decision to eat fast foods because that’s all you feel you have time for? Do you notice a tendency to crave those foods even more, the more often you eat them? I know that I used to crave them all the time – and even though I felt guilty afterwards, I ate them every day.

You know that eating the wrong foods leads to weight gain, but you might not re-


alize that the stress hormone cortisol plays a role in your desire for those foods. So it’s not your fault that you are craving the foods that really ought to be eaten rarely if ever; instead, your undernourished, stressed system is telling you that it needs something to eat, and it needs something right now! The good news is this: When you create a green smoothie habit and simultaneously work to reduce the stress in your life, you’ll notice that these cravings disappear with no real effort from you.

Skipping Meals or Forgetting to EatWhen stress takes over, we often feel as though we have no time to eat. Sometimes we’re so absorbed in our work that we actually forget that our bodies need food in order to keep on functioning. If you skip breakfast or lunch, or maybe even both of them, you might rely on caffeine to keep you going. Perhaps you overeat at night because you’ve starved yourself all day. I know that I did this many times in the past, and I can sympa-thize with you if this is a problem you face, because I know just how awful this can feel.

Sometimes we try crash diets in an effort to rid ourselves of excess body weight. While we can sometimes stick to these unhealthy eating plans, the pounds seem to leap back onto our bodies as soon as we begin to eat again.

Unfortunately, skipping meals intentionally or just forgetting to eat can lead to blood sugar imbalances, mood swings, poor concentration, fatigue, and other problems that ultimately feed stress. And that stress in turn releases more cortisol, which you now know can lead to weight gain.

Can you see how this cycle plays out? Fortunately, it is very easy to reverse poor nu-tritional habits by enjoying green smoothies, and it is also simple to alleviate stress and stop the negative cycle.

Before we talk about alleviating stress, let’s take just a moment to dig a little deeper into how stress affects the body. First, stress causes hormonal imbalances that begin with brain chemicals and eventually lead to toxicity throughout the body. Second, stress makes your muscles tense and sore, which can prevent you from getting the exercise you need. Third, stress can tear down your immune system. People who are frequently stressed have a tendency to become sick much faster and much more often than do those who feel calm and in control of their lives.

Green smoothies help to undo the damage that stress does; they provide proper nu-trition for the production of healthy brain chemicals. As you now know, they also help to support the body while improving the detoxification process. Finally, green smoothies help you build up a strong immune system so you’ll be healthy and better able to ward off illness.

Foods that ward off stress include asparagus, fruit, almonds, and blueberries. Greens also help to prevent stress, since they contain high levels of folic acid and B vitamins.


Just like anything else, stress cannot be removed from your life instantaneously, but there are things that you can do that will help.

Figure out exactly what is causing your stress. You are the only one who knows what the cause is, and you are the only one who can really do anything to make the necessary changes.

Try meditating for about 10 minutes each day. Read a book about it or take a class to learn more, just conduct a quick internet search to get access to free guided meditations and more. In case you’re wondering, meditation isn’t about religion or faith of any kind, although many religious people do meditate. Meditation is about turning inward, lis-tening to the small still voice of truth inside you, and coming to a better understanding about the person you are.

Spend time outdoors, get a little sun, take a nature walk; even 15 minutes can refresh and rejuvenate you. Your body and mind work best when you get fresh air and exercise, even in small amounts. Exercising and breathing fresh, clean air helps to improve cir-culation, and if you’re stuck in a cycle of negative thinking, taking a few minutes to go outside can help to break those ugly thought patterns and move your mind on to more positive things.

Look for a new job if work is the main cause of your stress. Just stop with the unhap-py relationship or any other social activity that is no longer satisfying and fulfilling for you. You are the one who gets to decide how you spend your days, your nights, and your weekends. Be honest with yourself as you determine whether relationships, activities, or even your job is no longer serving the purpose you need it to serve. Think about what you might be afraid of. Fear often holds us back from making changes, yet it is so often unfounded! Though making a major change in your life might feel uncomfortable at first, you are resilient and strong. Instead of clinging to old ways, find a new way to be in the world; one that resounds with who you are.

Take time for yourself and read a book, listen to your favorite music, pamper your-self and take a soak in the tub. Anything that gets you away from the electronic jungle can be very relaxing. Try adding aromatherapy to your routine. Using pure essential oils like lavender and rosemary doesn’t cost much, but can do wonders when it comes to reducing your stress level.

Add Green Smoothies to your diet, they really have the power to provide the healthy nu-trients that your body needs to cope with stress and clear your mind!

THIS IS A GREAT TIME TO HAVE A GREEN SMOOTHIE!Green Smoothies give you that mega dose of natural and wholesome food just chock

full of those nutrients you need. They energize you, and can help to improve your mood. Green Smoothies balance your hormones and help your body be prepared for and more effectively deal with stress. When your body feels better, so will your mind.


De-Stressing Green Smoothie Recipes

De-Stress Me Green Smoothie

The pomegranate gives this one an extra flavor kick that can’t be beat!1 banana, frozen and peeled1 cup blueberries, frozen½ cup red grapes½ cup pomegranate juice, fresh3 cups baby spinach, chopped

Mix all ingredients in blender except the spinach. Pulse a few times. Add the spinach and process on high until mixture is creamy.Makes 1 Serving

Nutrition: 325 calories, 1 gram fat, 6 grams protein, 82 grams carbs, 12.6 grams fiber. Rich in: calcium, iron, vitamins A and C.

Green & Fruity De-Stress Smoothie

An amazingly tasty smoothie that is full of disease fighting ingredients.½ pink grapefruit, peeled and seeded1 banana, frozen and peeled1 kiwi, chilled and peeled


2 cups each kale and baby spinach, chopped8 ounces coconut water, unsweetened

Pulse all ingredients in blender except greens until mixed. Add greens and blend on high until smooth.Makes 1 Serving

Nutrition: 379 calories, 7 grams fat, 12 grams protein, 74 grams carbs, 13.1 grams fiber. Rich in: calcium, vitamins A, C, B1, B6 and K, folate, magnesium and potassium.

Stress Busting Green Smoothie

Easy, fruity and sweet, what could be better?2 cups water or crushed ice2 bananas, frozen and peeled1 apple, peeled, cored and chopped1 pear, peeled, cored and chopped2 handfuls baby spinach, chopped

Place the water and fruit in the blender and pulse on high a few times. Switch to puree to blend thoroughly. Add the chopped greens and liquefy on high until the mixture is smooth and green and you cannot see any pieces of the greens. Pour in a glass and enjoy!Makes 1 Serving

Nutrition: 392 calories, 1.1 grams fat, 4 grams protein, 101.6 grams carbs. This one is low calorie, low cholesterol, fat free and contains potassium, antioxidants and iron. Rich in vitamin A, C and B6.

Melon Head Green Smoothie

Relax and refresh with this light and delicious blend of greens and melons.1 cup watermelon, fresh or frozen, seeded and cubed½ cup honey dew melon, seeded and cubed½ cup cantaloupe, seeded and cubed2 cups kale, chopped

Pulse melons in blender about 3 times, add the Kale and process on high until smooth.Makes 1 Serving

Nutrition: 153 calories, 1.3 grams fat, 6 grams protein, 34.8 grams carbs. Rich in: calcium,


high in dietary fiber, very high in manganese, high in magnesium, high in potassium, very high in vitamin A, high in vitamin B6, very high in vitamin C. low calorie, super hydrating, has iron, protein, vitamin K and fiber.

Calming Tropical Mint Smoothie

Mint is calming yet refreshing at the same time, so sit back and relax with this one!2 cups pineapple, peeled, cored and chopped1 mango, peeled, pitted and chopped1 banana, frozen and peeled1 cup each dandelion greens and baby spinach½ bunch mint, fresh

Combine all ingredients except greens and mint in blender and pulse a few times. Add greens and mint and blend on high until smooth and creamy. Garnish with additional mint if desired.Makes 1 Serving

Nutrition: 432 calories, 2.4 grams fat, 6.7 grams protein, 109.7 grams carbs. Rich in: vitamins A, C, K, potassium, iron, calcium, fiber, protein and antioxidants

Cool, Calm, and Collected

Potassium is a great brain food, and bananas have plenty of it. This sweet, tropical smoothie will have you feeling cool, calm, and collected in no time!

¼ cup water1 ripe banana1 ripe mango, seeded, peeled, and chopped1 cup fresh pineapple, peeled, chopped, and cored2 cups chopped romaine

Combine all ingredients in blender and process on high until smooth and creamy. To thin the mixture add water, to thicken it add ice.Makes 1 Serving

Nutrition: 336 calories, 1.9 grams fat, 4.6 grams protein, 86 grams carbs. Sometimes just having a delicious treat can help ease stress. This smoothie contains lots of natural sugar on purpose – it helps promote a dopamine response, gives you a pleasurable sensation, and helps you forget your troubles for a while. The fiber the smoothie contains keeps you from crashing later!


Almond Berry Boost

Protein and great flavor come together to create a fantastic taste sensation. Don’t let this deep-green colored smoothie fool you – the flavor is out of this world.

¼ cup water1 ripe banana2 cups grapes2 tablespoons raw almond butter2 cups chopped butter lettuce

Combine all ingredients in blender and process on high until smooth and creamy. To thin the mixture add water, to thicken it add ice.Makes 1 serving.

Nutrition: 447 calories, 19.2 grams fat, 10.2 grams protein, 67.4 grams carbs. This delicious smoothie contains everything you need for a complete, satisfying, mind-soothing meal. Protein, fiber, and lots of vitamins and minerals give your brain a serious boost.

Almond Joy

Chocolate in a raw green smoothie? You bet!Note: This smoothie is a bit high in calories and good fats, so drink this one once in a while as a treat or as powerful de-stressing boost!

¾ cup coconut water, fresh¼ cup fresh chopped coconut meat2 tablespoons raw almond butter (optional)2 tablespoons raw cacao nibs (optional) *You can find these at health food stores or online.2 ripe bananas1 cup bibb lettuce, chopped


Nutrition: 656 calories, 32 grams fat, 15.8 grams protein, 87.9 grams carbs. The combination of sugar, fat and chocolate in this smoothie is guaranteed to make you feel less stressed in just a few short minutes. Chocolate nibs are the purest form of chocolate available; a little goes a long way!


Green Pina Colada

When stress takes over, we sometimes feel the urge to enjoy a cocktail. This fantastic green smoothie sends your mind on a tropical vacation, minus the alcohol.

½ cup fresh coconut water2 cups chopped pineapple¼ cup fresh coconut meat2 cups green of your choice, chopped½ cup ice

Combine all ingredients in blender and process on high until smooth and creamy. To thin the mixture add water, to thicken it add ice. Wet the rim of your glass and apply sea salt if you like, then let your mind drift as you relax.Makes 1 serving.

Nutrition: 284 calories, 7.6 grams fat, 4.9 grams protein, 56 grams carbs. Rich in: dietary fiber, high in iron, very high in manganese, high in potassium, very high in vitamin A, high in vitamin B6, very high in vitamin C. Lots of electrolytes and micronutrients make this smoothie one that will help you feel more balanced. The delicious tropical flavor and fragrance don’t hurt, either!

Cherries Jubilee

This delicious recipe makes the most of berries, cherries, bananas, and mild-tasting baby bok choy.

1 cup water1 ripe banana1 cup berries, your favorite kind1 cup sweet black cherries, pitted1 cup baby bok choy, chopped½ cup ice


Nutrition: 304 calories, 1.1 grams fat, 3.3 grams protein, 78.5 grams carbs. Rich in: vitamin C and A. Though the delicious flavor might help you forget about your troubles, the cherries this green smoothie contains serve an added purpose – they help to promote a feeling of calm.


In this chapter we have learned how stress affects our bodies and minds, and we have discovered some fantastic stress relieving methods to try. We also found some more great Green Smoothie recipes to add to our recipe books!

In Chapter 6 we will find out how to restore the energy we once had, and get it into our daily routines.


Boost Your Energy the Green Smoothie Way

Believe it or not, a Green Smoothie can give you all the energy you need to get your day off to the right start, help you get into your workout routine, or just anytime

you need a little lift!Unhealthy food is what zaps all of your energy in the first place, especially foods that

are processed or have a lot of fat. The body uses up all of your energy trying to digest these foods, and that doesn’t leave any energy for you to do anything else.

That is why whole food choices that are low in fat and sugar, and high in carbo-hydrates, are the foods that we use in Green Smoothies. Other factors contribute to a lack of energy as well: not enough sleep, not exercising and too much stress. Green Smoothies also tackle these problems, and that gives you a great all-around solution to all of these issues.

Having that Green Smoothie in the morning gives you a healthy alternative to the caffeine in coffee and energy drinks that so many people depend on today to get their day started. When your nutrition is better, you sleep more restfully and naturally feel more energetic.

There is no need to do without the energy that you need every day – as you learned in the last chapter, depriving your body only causes problems and can lead to weight gain in the long run. One of the easiest ways I know to get on track first thing in the morning is to have a Green Smoothie for breakfast. Just forget all of your preconceived notions of a healthy breakfast, and you will feel more energetic from the very first day that you replace that breakfast with a Green Smoothie.


How the Nutrients in Green Smoothies Boost Your EnergyThe green smoothie recipes in this book contain only raw, natural ingredients; most of those are fruits and vegetable. When it comes to energy, these gifts from nature deliver a powerful boost. In fact, they provide better energy than the caffeine and processed sugars found in so many foods and drinks that are touted as energy sources, but that ultimately lead to problems later in the day and later in your life.

There are many so-called diet gurus who have decried carbohydrates as the culprits behind the obesity epidemic that is sweeping the globe. They are partially correct in their thinking, but it’s important to choose a plan that allows for unlimited fruits and vegetables if you’re trying to lose weight by cutting back on carbohydrates. While the carbohydrates that come from processed foods are undesirable and often lead to weight gain, the carbohydrates fruits and vegetables contain are exactly what your body needs to stay fueled.

Some fruits, like bananas and grapes, contain higher amounts of sugar than others, such as apples; in addition, they contain less fiber than most vegetables and many other fruits. When a food is high in sugar and low in fiber and fat, it provides the body with natural energy that can be accessed almost immediately.

Unlike the processed foods, soda pop, and other foods people so often rely on for energy, these high-sugar fruits also contain plenty of vitamins and minerals, so they’re automatically better for your body. But just like some other foods that are high in sugar, these fruits tend to be digested rapidly, which is why the best green smoothies for energy also contain fiber or a bit of healthy fat from nuts or avocados to slow the absorption of the sugar while sustaining energy.

The spinach and other leafy greens you’ll enjoy in these green smoothies contain high levels of iron. Iron helps keep your blood cells healthy so they can carry plenty of oxygen to your tissues. This in turn helps to prevent fatigue from setting in. If you get plenty of rest but frequently feel fatigued, there is a good chance that you could be suffering from anemia, which is caused by a lack of iron. Once you begin adding lots of iron-rich green smoothies and other foods like pumpkin seeds and lentils into your daily diet, you will notice a renewed feeling of energy and the fatigue will disappear.

Citrus fruits and other fruits and vegetables that contain high levels of vitamin C also help maintain energy by working to form amino acids. Your body needs amino acids to produce the chemicals that regulate its energy level. As an added bonus, the vitamin C these fruits and vegetables contain helps your body absorb the iron from the greens you’re drinking and eating. Kiwi fruit, red, orange, and yellow bell peppers, and strawberries are some excellent sources of vitamin C.


Once you begin enjoying green smoothies each day, you’ll notice that your energy level increases, and you’ll notice that the energy you obtain from these perfect foods sticks with you. Of course, you will want to maximize the energy you receive from green smoothies – and enhance their benefits too – by following a natural eating plan and consuming processed foods, caffeine, and alcohol sparingly if at all.

What do you get in a Green Smoothie breakfast to boost your energy level?

Â Super Energy from Carbohydrates

Â Vitamins

Â Minerals

Â Antioxidants

Â Extra Hydration

Â You get full and stay full until lunchtime

Green Smoothies are also the best companion for an exercise routine. You need energy to exercise, and when you exercise you, lose weight, reduce stress, elevate your mood and improve your mental agility. You don’t have to be a weight lifter or a runner, but it is important to strengthen your body. 20 to 30 minutes a day is all it takes: go for a long power walk, dance, swim, or go to an aerobics class or the gym. Whatever you can fit into your schedule will help. These Green Smoothie recipes will help you find the energy you need to get up and get moving. If you are going to have a smoothie before your exercise, give it about an hour to digest before you begin.


Energizing Green Smoothie Recipes

Green Power-Shake Smoothie

This one is fruity, sweet and invigorating first thing in the morning.2 bananas, frozen and peeled6 strawberries, fresh or frozen½ cup red grapes3 cups baby spinach or mixed greens, chopped½ cup water or crushed ice

Mix all ingredients except spinach in the blender and pulse a few times. Add the spinach and blend on high until creamy.Makes 1 Serving

Nutrition: 367 calories, 2 grams fat, 8 grams protein, 89 grams carbs, 12.5 grams fiber, calcium, iron, vitamins A and C.

Perfect Pre-Workout Green Smoothie

This delicious pear and orange combo takes the slightly bitter taste of kale and makes it disappear!

2 oranges, peeled and seeded1 pear, peeled and cored


2 cups kale, chopped1 tsp. chia seeds, soaked½ cup water or crushed ice

Add all ingredients together in blender except the kale. Pulse several times to mix. Add the kale and blend on high until creamy.Makes 1 Serving


Post Workout Green Smoothie

Replenish your nutrients and hydrate after your workout with this classic peach/mango combo.

1 mango, peeled and pitted1 peach, peeled and pitted1 head romaine lettuce, chopped½ cup water or crushed ice2 tbsp. chia seeds, soaked

Mix all ingredients in blender except lettuce. Pulse several times, add the lettuce and blend on high until smooth.Makes 1 Serving


Super Charger Green Smoothie

This high calorie count, nutrient dense and high protein smoothie makes a great meal replacement leaving you full for hours!

1 Banana, frozen and peeled1 Orange, peeled and seeded½ cup Coconut, shredded½ cup Goji Berries and or 2 tbsp soaked together for 10 minutes2 cups Parsley and 1 cup Kale, chopped


A few fresh spearmint leaves and a pinch of cinnamon to tasteCombine ingredients except for greens and spearmint in blender and pulse. Add greens and spearmint leaves and process on high until smooth. Add water if needed to thin mixture.Makes 1 Serving

Nutrition: 647 calories, 22.9 grams fat, 14.8 grams protein, 113.3 grams carbs. vitamins C, A, K and B vitamins, potassium, calcium, iron, protein, fiber, antioxidants, Omega 3 Fatty Acids

Up & Up Green Smoothie

This one is packed with energy delivering nutrients, and it tastes great!1 Orange, peeled and seeded1 Mango, peeled and pitted½ cup Goji Berries, soaked for 10 minutes½ cup Water or Crushed Ice2 cups Parsley, chopped

Mix all ingredients in blender except parsley. Pulse several times and then add parsley. Process on high until the mixture is smooth and creamy.Makes 1 Serving

Nutrition: 444 calories, 4.7 grams fat, 8 grams protein, 102.6 grams carbs. antioxidants, vitamin C, A and K, iron, protein, fiber

Just Peachy

Peaches, nectarines, apricots, and plums come together to deliver a delicious flavor and an uplifting boost.

¼ cup water2 peaches, stones removed2 nectarines, stones removed2 apricots, stones removed2 plums, stones removed2 cups kale, chopped



Nutrition: 441 calories, 3.5 grams fat, 12.3 grams protein, 104.3 grams carbs. Rich in: dietary fiber, high in manganese, high in potassium, very high in vitamin A, very high in vitamin C. All the fruits this recipe contains have lots of fiber, so you’ll feel full and you’ll enjoy more energy that lasts long after your glass has been emptied.

Lemon Zinger

This delicious smoothie delivers lots of energy and a bright citrus taste you’ll love. Be careful – this one is addictive!

¼ cup water2 cups honeydew melon, chopped1 lemon, peeled, seeded, and sectioned½ avocado, peeled and chopped2 cups romaine lettuce, chopped½ cup ice


Nutrition:315 calories, 15.5 grams fat, 5.5 grams protein, 48.2 grams carbs. Rich in: dietary fiber, high in potassium, high in vitamin B6, very high in vitamin C. Not only does this green smoothie contain just the right amount of healthy sugar to kick-start a drowsy mind, the fat and fiber this recipe contains will keep you feeling great for hours.

Peppy Green Grape Smoothie

There’s something special about grapes that just seems to make people feel happy. If you love grapes, you’re really going to love the way this delicious green smoothie tastes!

¼ cup water3 cups green grapes¼ avocado2 cups butter lettuce, chopped


Nutrition: 281 calories, 8.5 grams fat, 3.7 grams protein, 54.9 grams carbs. Rich in manganese and vitamin C. Vitamins, minerals, and just a little fat help give you a great energy boost,


while amazing flavor makes this simple green smoothie one you’ll find yourself making again and again.

Green Giant

This is a big, filling smoothie that eases cravings and gives you the energy you need to accomplish all the important things in life.

½ cup coconut water1 ripe banana1 cup mango, chopped¼ cup coconut meat, raw, chopped2 kiwi fruit, peeled and chopped2 cups romaine lettuce, chopped


Nutrition: 372 calories, 8.7 grams fat, 6.1 grams protein, 76.9 grams carbs. Rich in: dietary fiber, high in potassium, high in vitamin B6, very high in vitamin C. Fat, protein, and lots of vitamins and minerals make this a wonderfully satisfying smoothie that sticks with you. The tropical flavor will make you feel like you’re on a mini vacation!

Pear-Mint Madness

Mint contains invigorating natural oils that stimulate the mind and provide a natural energy boost. You’re going to love what this green smoothie does for your energy level!

¼ cup water2 ripe pears, seeded and chopped¼ inch section, fresh ginger, grated2 cups chopped leafy greens, your choice¼ cup chopped fresh mint


Nutrition: 288 calories, 1 gram fat, 4 grams protein, 74.4 grams carbs. Rich in: dietary fiber, high in manganese, very high in vitamin A, very high in vitamin C. With fiber, just the right amount of sugar, and invigorating flavors of mint and ginger, this green smoothie will make you feel like dancing. It’s loaded with vitamins and minerals, too. Delicious!


In this chapter we have discovered how Green Smoothies provide us with the extra energy needed to boost our weight loss and exercise goals. We also found a few more fabulous smoothie recipes to try.

In Chapter 7 we will find out how Green Smoothies help with mental clarity and mood enhancement.


Improve Your Mood and Mental Agility

If you want to improve your moods, mental agility, and clarity, then Green Smooth-ies are just the ticket. The brain is an organ, just like all the others in your body and

it requires high levels of healthy nutrients to be happy and healthy. If the brain is not happy and healthy, then you are not. It is not only with stress that your hormones play an important role. Balanced hormones have a lot to do with your mood, and especially your happiness quotient!

Many of us have developed an unhealthy relationship with food over the years. Instead of simply enjoying natural foods that are good for our bodies and minds, we pay attention to commercials for processed foods that will kill us if we don’t watch out. Unless you live in a remote location, never drive through a city, and basically eschew all media, you’re exposed to food advertising – and big food corporations want it that way.

Don’t blame yourself for the unhealthy relationship you might have with food! If you’re like most of us, that relationship blossomed while you were a young child. You saw colorful breakfast cereals and were instantly attracted to them, because as humans, we are attracted to colorful foods. You gradually developed a taste for processed foods that contained high levels of sugar, salt, and unhealthy fats, and as time passed, you grew to find fruits and vegetables distasteful.

Your overburdened system became so sluggish and so used to digesting processed foods that the prospect of consuming, much less digesting, lots of raw, healthy foods seemed daunting. Yet somehow you managed to find your way to this book, and to the power of green smoothies.


There are many ways food affects your mood and your mind’s ability to operate

Research has shown that some foods affect mood, and that dietary changes trigger both physical and chemical changes inside the brain, either for better or for worse. Most of us understand that what we eat has a huge impact on our health, but we don’t really understand exactly how the brain’s ability to function depends on the foods we eat. I’m not a neuroscientist by any stretch of the imagination, but I have taken the time to ed-ucate myself about how food affects the brain. While there’s a lot to learn, here are the basics.

When you don’t eat regularly, you will feel tired and cranky. Would you try to run your car without putting gas in it? Impossible, right? The same goes for food. Try to stay properly fueled on modern convenience foods though, and energy levels rise and fall rapidly due to all the sugar these items typically contain. Stick with whole, natural foods in abundance, and you’ll feel fantastic, simply because you are giving your brain the energy it needs to work properly.

When you don’t get enough of the right kind of carbohydrates, brain function suffers! As I’ve mentioned, carbs are often demonized, and while it’s true that pro-cessed carbohydrates are bad news, natural carbohydrates from whole foods like fruits and green vegetables do more than deliver energy. They also help your brain produce a chemical called serotonin. Serotonin is necessary; without it, we feel angry, tired, tense, and depressed. Simple carbohydrates from processed foods do exactly the opposite; they give you a temporary feeling of satisfaction, then they bring you down. Pick the right carbs like the ones in the recipes contained within this book, and you’ll be feeling great in no time.

When you eat too much fat, your mood will suffer. A little bit of the right kind of fat helps keep you happy, plus it improves your mood and your memory. The wrong fats – hydrogenated and partially hydrogenated oils and animal fats – those same ones we talked about earlier are not good for your waistline and as it turns out, they’re bad for your brain, too. Both dementia and depression are linked to a diet high in the wrong types of fat, so do yourself a favor and stop eating them. When you do, your energy level will increase, your mind will feel clearer, and your whole body will function better.

These might sound like things worth forgetting, but they really are important facts you need to remember. Your brain keeps your body working. It keeps you feeling bal-anced and coordinated. It’s about more than mood or thought; it’s just that when you’re undernourished, those are the first functions to decline. So enjoy green smoothies on a regular basis, and fuel good moods and sharp thoughts! Many people notice the dif-ference in the way that they feel the very first time they have a big Green Smoothie!


However, the mood elevation and higher spirits will increase as you go along with a daily Green Smoothie or two. They can help to alleviate depression, assist with remain-ing calm in stressful situations and allow you to relax more. Besides, you are naturally going to feel much better when you are energized, and that is another thing that Green Smoothies do for you.

How Food and Depression are connectedAccording to the World Health Organization, depression is the most common dis-

ease in high-income nations. You’d think that the opposite might be true – if you have a nice place to live, a job, food to eat, and friends and family in your life, you ought to feel fantastic compared to people in poor countries where all those things might not necessarily be available, shouldn’t you?

The fact is, people in less prosperous nations tend to rely heavily on natural foods. A lot of processed foods, caffeine, and alcohol just are not available. That’s what led re-searchers to study the connection between food and depression.

To gain greater understanding about this connection, let’s take a look at depression and the symptoms that define it. Depression is characterized by physical symptoms that include:

Â Lack of energy and fatigue

Â Disturbed sleep patterns

Â Mentally and physically slowing down

Â Increased appetite and weight gain

Do these symptoms look familiar? We’ve talked about them a lot in previous chap-ters, and we’ve talked about how they are associated with stress. Many people are very surprised to learn that they are also associated with depression. Of course, there are other depression symptoms and diet is not the only thing that contributes to this disease; how-ever, when you understand how what you eat and the way you feel are interconnected, you will begin to see a pattern emerge, one which might surprise you.

Nutritional imbalance makes the body and mind prone to depression in several ways:

Â Lack of Omega-3 Fatty Acid

Â High Homocysteine level caused by lack of B vitamins

Â Low Seratonin level caused by insufficient amino acids


Â Low Chromium and vitamin D levels

Â Food intolerances, such as to products containing gluten or dairy

Before we talk about fixing depression with diet, it’s important that I mention the importance of such tools as talk therapy and psychiatric intervention. If you are expe-riencing extreme depression to the point of being preoccupied with death or even hav-ing suicidal thoughts, or if you are feeling depressed because of a death, separation, or other event, or even if you just feel overwhelmed in your life, talking to someone who is trained to understand how the brain and body function together can be incredibly helpful. Seeking professional help for depression is not a bad thing; instead, it’s a tool for better living.

Now that we’ve got that covered, let’s talk about how improving your nutrition level can help alleviate many of the symptoms of depression.

First, Omega-3 Fatty Acids, which the body is not capable of producing on its own, are essential for brain health. Flax, chia seeds, hemp seeds, cauliflower, sesame seeds, purslane, and Brussels sprouts are all excellent sources of Omega-3 fatty acids, and they’re all perfect for adding to green smoothies.

Second, B vitamins are essential for producing an amino acid called homocysteine, which is essential not just for brain health, but for cardiac health. As long as you are eat-ing a colorful variety of fruits and vegetables, you should be getting enough B vitamins. Bananas, nuts, avocados, grapefruit, mushrooms, and organic soy products are great sources of B vitamins.

Third, Serotonin is essential for regulating appetite, mood, and sleep, as well as cog-nitive functions including learning and memory. Increasing your intake of foods that promote healthy serotonin formation can make a dramatic difference in the way you feel. Foods like date, papaya, and bananas are excellent for increasing your serotonin level.

Fourth, Chromium and vitamin D are essential for preventing depression. Ensure that you get a little sunshine each day to keep your body producing enough vitamin D. Some very good sources of Chromium include mushrooms, oranges, grapes, broccoli, asparagus, and green beans, but eating a colorful blend of fruits and vegetables will help ensure you are receiving enough Chromium.

Finally, eating too much gluten can cause mood problems, even if you do not suffer from celiac disease (gluten intolerance.) Cutting way back on gluten or better yet, elim-inating it completely from your diet may help you eliminate depression while helping to make weight loss easier.

Now that you know how all these nutrients – or the lack of them – affect your mind, you can probably understand why people who eat a diet consisting mostly of processed


foods often feel poorly. Improve your nutrition, and improve your mood – it’s that simple!

Many who enjoy Green Smoothies report that they no longer need medication for depression and anxiety since they began having their daily dose of green Smoothie.

However, never stop taking any medication without consulting your physician! People who have been able to successfully eliminate medications from their lives report a new ability to remain calm and focused, as well as clarity of thought that is not possible with chemical medications.

When we eat all those processed foods that we are used to every day, the unnatural ingredients and excessive sugar have a negative effect on the brain, as well as the body. The Green Smoothie will clear all those toxins out and you will face the world with a clear mind and a new feeling of creativity.

Try some of these great Green Smoothie Recipes and see how much better you feel!


Mood Enhancing Green Smoothie Recipes

Refreshing Purple Smoothie

This smoothie is a delicious and energizing full meal deal! Great as a replacement for breakfast or lunch!

1 banana, frozen and peeled1 cup blueberries, frozen2 peaches, peeled and pitted½ beet, fresh, raw, peeled1 carrot, chopped1 bunch bok choy, chopped½ cup water or crushed ice

Mix all ingredients in blender except Bok Choy and pulse several times. Add Bok Choy and blend on high until purple and creamy.Makes 1 Large Serving

Nutrition: 406 calories, 1 gram fat, 8 grams protein, 96 grams carbs, 19 grams fiber, calcium, iron, vitamins A, C, B1 – B6 and K, copper, magnesium, manganese, phosphorus, potassium, lutein, lycopene and phytonutrients.


Green Bananas Smoothie

Satisfying and delicious, this one is great to relax with at the end of the day. You’ll soon find your mood soaring!

2 bananas, frozen and peeled1 nectarine, peeled and pitted4 strawberries, fresh or frozen3 dates, pitted and chopped2 to 3 cups greens (your choice)½ cup water or crushed ice

Pulse all ingredients except greens a few times. Add greens and blend on high until smooth. Add additional water if mixture is too thick.

Nutrition: 394 calories, 1.7 grams fat, 6.7 grams protein, 99 grams carbs. low fat, Rich in: vitamins, A, C, K, iron, potassium, protein, fiber, antioxidants.

Figgie Pear Green Smoothie

The flavor and sweetness of the fig and pear combo tames the taste of the kale and makes a delicious treat!

1 pear, peeled, cored and chopped4 figs, chopped1 cup kale, chopped½ cup water or crushed ice

Blend all ingredients except kale until well mixed. Add kale and blend on high 30 seconds.

Nutrition: 303 calories, 1.4 grams fat, 5.2 grams protein, 76.7 grams carbs. Rich in: Vitamin C and K, iron, fiber and antioxidants

P & P Green Smoothie

Pineapple and Papaya are and irresistible taste combination!1 papaya, peeled and seeded1 cup pineapple, peeled and cored2 to 3 cups kale or baby spinach½ cup water or crushed ice


Pulse 3 times in blender all ingredients except greens. Add the greens and process on high until smooth.

Nutrition: 263 calories, 1.6 grams fat, 7.1 grams protein, 63.6 grams carbs. Rich in: calcium, dietary fiber ,manganese ,potassium ,vitamin A ,vitamin B6 and vitamin C. low calorie, low fat, packed with vitamins, minerals and antioxidants

Apple Berry Green Smoothie

Sweet berries and apple make this one more like a dessert than a nutritious food!1 apple, sweet variety, peeled, cored and chopped1 cup mixed berries, frozen (your choice)½ cup water or crushed ice2 cups baby spinach, chopped (or other greens of your choice)

Pulse all ingredients except spinach in blender. Add the spinach and blend on high until smooth.Makes 1 Serving

Nutrition: 179 calories, 0.8 grams fat, 2.7 grams protein, 44.3 grams carbs. Rich in: iron, fiber, antioxidants, vitamin C, vitamin A and manganese. low fat,

Banana-Lime Blast

Coconut, limes, bananas, avocado, and Swiss chard make this a mood booster you won’t be able to resist.

½ cup Coconut water¼ cup Fresh chopped coconut½ Avocado2 Ripe banana1 Lime, peeled, seeded, and sectioned

Add ½ tsp. Coconut extract for an even more tropical taste treat.


2 cups Swiss chard, chopped½ cup Ice

Pulse all ingredients except greens a few times. Add greens and blend on high until smooth. Add additional water if mixture is too thick.Makes 1 Serving

Nutrition: 498 calories, 22.9 grams fat, 7.9 grams protein, 79.9 grams carbs. Rich in: potassium, vitamin A, C and B6. The avocado and coconut contain the right kind of fat to satisfy your brain and give you a mood boost, while the bananas and lime have real staying power, plenty of minerals, and lots of vitamins.

Almond Butter Banana Smoothie

This delicious green smoothie is so good you’ll find yourself checking twice to be sure it is actually healthy for you! Go ahead, give it a try!

¼ cup water2 ripe bananas2 tablespoons raw almond butter1 cup baby spinach½ cup ice


Nutrition: 420 calories, 19 grams fat, 10.2 grams protein, 60.6 grams carbs. Rich in: manganese, magnesium, vitamin A, B6 and C. This fabulous green smoothie is both delicious and satisfying. It’s got a little fat to give your mood a boost plus loads of nutrients that help the good feelings last.

Hearty Pumpkin Spice Smoothie

When the weather turns colder, and you want something delicious and satisfying, look no further than this spicy green pumpkin smoothie.

¼ cup water1 ripe banana½ cup pumpkin, peeled, seeded and chopped1 apple, seeded and chopped2 cups kale, chopped½ inch grated or chopped , fresh ginger root


Cinnamon for sprinkling

Pulse all ingredients except greens a few times. Add greens and blend on high until smooth. Add additional water if mixture is too thick. Pour in glass and sprinkle with cinnamon.Makes 1 serving.

Nutrition: 318 calories, 1.8 grams fat, 7.3 grams protein, 77.5 grams carbs. Rich in: potassium, vitamin A, C, B6, fiber and manganese. Not only does this green smoothie contain a rainbow of colorful fruits and vegetables, the ginger and cinnamon it contains will give your mood an instant lift while helping to keep your metabolism humming right along.

Banana-Orange Boost

This tasty, delicious green smoothie looks great in a glass and has plenty of staying power to keep your brain functioning through even the toughest challenges.

¼ cup water1 ripe banana, 12 oranges, peeled, sectioned, and seeded¼ avocado1 cup parsley, chopped


Nutrition: 380 calories, 8.7 grams fat, 7.5 grams protein, 78.3 grams carbs. Rich in: fiber, potassium, vitamin A, B6 and C. This fantastic smoothie contains plenty of all the nutrients your brain needs to start feeling good and stay that way! Fat, a little sugar, and lots of fiber help you stay balanced.

Coconut Treat

Though this smoothie smells heavenly and tastes wonderful, it is super-healthy!½ cup coconut water1/3 cup almonds1 oranges½ cup mango1 ripe banana¼ cup fresh coconut meat, chopped


2 cups butter lettuce, chopped


Nutrition: 515 calories, 23.6 grams fat, 12.5 grams protein, 74.6 grams carbs. Rich in: vitamin C, B6 and manganese. This delicious smoothie contains everything your brain needs to function: protein, fat, and loads of vitamins and minerals. It makes cracking into a fresh coconut well worth the effort!

In this chapter we have discovered how Green Smoothies can improve your mood and enhance your brain function, and we found even more delicious Green Smoothie recipes!

In Chapter 8 we will discuss how Green Smoothies can boost your immune system and help you sail through cold and flu season, as well as help to prevent other diseases.


Boost Your Immune System

We all know that vitamin C is the most commonly known nutrient to boost the immune system. Many people drink a lot of orange juice or take supplemental

vitamin C especially during cold and flu season. What has not been recognized is that you can get mega doses of vitamin C from your favorite Green Smoothie! Not only do citrus fruits and strawberries contain massive amounts of vitamin C, but so do the greens you use in your smoothie!

Boosting your immune system is not only about fighting colds and flu. The immune system is what fights all infections, viruses and bacteria that enter the body. It is also the main line of defense that you have to resist serious diseases such as diabetes, heart conditions and cancer.

Food and the Immune SystemNow that you know more about the important role good nutrition plays in maintaining a healthy mind, in keeping energy at an optimum level, and even in reducing stress, you’re probably not at all surprised to discover that the foods you choose to consume also have a powerful effect on the way your immune system functions.

Antioxidants help your body eliminate the free radicals that it produces during the digestion process. They also help eliminate free radicals you’re exposed to as a result of being exposed to chemicals that are common in the water you drink and the air you breathe. Without antioxidants, your body becomes susceptible to DNA damage and cancer; it is also more susceptible to other diseases.

Another way a poor diet compromises the immune system is by simple nutritional deficiency. If you are not getting enough vitamin A, vitamin C, or Iron, you’ll start los-


ing energy and your mood will suffer – but that’s not all. You’ll also lose much of your ability to keep sickness at bay. Your body will also experience more difficulty healing it-self from minor problems like cuts, bruises, and rashes. Healing from a major injury and recovering from surgery become even more challenging for the body to handle without these essential nutrients.

Many convenience foods have added vitamins, but many are missing antioxidants. The vitamins they contain are often derived from synthetic sources, and though they do nourish the body, they are not optimal. If you have eaten a diet full of convenience foods in the past, then you probably noticed that your tendency toward suffering from even simple illnesses like the cold and the flu increased. Alternately, you might know some-one who is always sick. Stop for a moment and think about what that person tends to eat, if you know. Lots of processed carbohydrates, sodas, coffee, and other non-natural products might be included in the list you come up with. Can you see the connection between poor nutritional intake and decreased immunity? I know that I no longer catch every cold or succumb to every flu virus I come into contact with, and I bet that once you begin a steady green smoothie habit you’ll be the same.

Incorporating more antioxidants and immune-boosting nutrients into your smooth-ies and into your daily diet is very easy. Again, it’s colorful fruits and vegetables that provide the body with these essentials! Citrus fruits, leafy greens, and berries are all very rich in antioxidants, and getting lots of fruits and vegetables into your system each day will dramatically boost your vitamin intake. Do you see now just how important it is to drink those green smoothies up? Your immediate health as long as your long-term health relies on your ability to feed your body properly.

It is important to note that getting enough exercise and getting plenty of sleep play an important role in building a strong immune system. It is of course up to you to get plenty of exercise, and when you drink lots of green smoothies, you’ll have the energy to do so. As you now know, enjoying plenty of green smoothies on a regular basis can also help you to enjoy better sleep – and more of it. So besides providing the nutrition your body needs to stave off illness, the green smoothies you make help you boost your immunity in other ways.

Here are some of the best ingredients you can use to make Super Immune Boosting Green Smoothies!

Â Greens of all kinds are filled with protein, iron, phytonutrients, antioxidants, minerals and vitamins including K and C, which is your best infection-fighting vitamin.

Â Strawberries have more vitamin C than citrus fruit plus zinc, vitamins A and B6, antioxidants and flavonoids.


Â Citrus Fruits full of vitamin C can help prevent respiratory infections and heal sore throats.

Â Blueberries have concentrated antioxidants, antibacterial and antibiotic prop-erties.

Â Honey has anti-inflammatory, antibacterial and antibiotic properties, as well as antioxidants. If you need a little natural sweetness for your smoothie, get it here.

Â Green Tea contains concentrated amounts of antioxidants.

Â Cantaloupe is rich in vitamin A and C. These powerful antioxidant vitamins promote healthy skin, and after all, your skin is by far the largest organ of the body, and it is the barrier between you and infection and environmental pol-lutants.

Â Carrots are another food that is very high in vitamin A and low calorie, as well. Vitamin A is vital to eye health, skin health and immune system health.

Â Blackberries are full of zinc, which is very important to strengthen a weak im-mune system. Zinc helps to build our infection fighting cells, and foods rich in this mineral are perfect when you are fighting cancer or any other disease that depletes the immune system.

Â Goji Berries are relatively new on the market. They come from Tibet and are full of antioxidants and give you extra energy. They can be found at grocery stores, health food stores or online.

Â Bananas are rich in potassium, which is easily depleted from the body if you have high blood pressure, infections or other illnesses.

Â Mangos are rich in vitamin A as beta-carotene and antioxidants, fiber and vita-min C.

Â Papaya is chock full of good immune boosting nutrients: vitamins A, C, B1, B2, B3, B6, B9, calcium, iron, fiber, protein, iron and calcium

Â Chia or Flax Seeds provide extra protein and antioxidants, along with essential Omega 3 Fatty Acids.


Immune Boosting Green Smoothie Recipes

Green Banana Berry Smoothie

This is sweet and provides super immune boosting nutrition!1 banana, frozen and peeled5 strawberries, fresh or frozen2 cups baby spinach or other greens, chopped2 tsp. honey (or to taste)½ cup green tea or green tea ice cubes crushed

Place all ingredients except greens into the blender a pulse a few times. Add the greens and blend until smooth.Makes 1 Serving

Nutrition: 182 calories, 0.6 grams fat, 3.5 grams protein, 45.2 grams carbs. Rich in: vitamins K and C, iron, calcium, protein, fiber, antioxidants and Omega 3s. Low calorie, low fat.

Add a tablespoon of Chia Seeds and ½ cup Goji Berries soaked together for 10 minutes for an even bigger serving of nutrients.


Green and Citrusy Immune Booster

This one is a little tart, a little sweet, and the vanilla makes it scrumptious!1 orange, peeled and seeded½ pink grapefruit, peeled and seeded1 cup cantaloupe, peeled and seeded2 tsp. or more honey2 cups greens, chopped½ tsp. pure vanilla extract

Pulse all ingredients except the greens in the blender a few times. Add greens and process on high until smooth.Makes 1 Serving

Nutrition: 313 calories, 0.9 grams fat, 4.7 grams protein, 77.1 grams carbs. basic recipe is low calorie, low fat, has vitamins A, C and B, iron, potassium, calcium, protein, and has antioxidants, anti-inflammatories and antibiotic properties.

Mango Berry Bonanza Smoothie

A hint of berry and citrus and this one smells as good as it tastes!1 mango, peeled and pitted½ cup each blackberries, fresh and blueberries, frozen1 orange, peeled and seeded1 tsp. honey3 cups greens (your choice)

Place all ingredients except greens in blender and pulse. Add greens and blend on high until smooth.Makes 1 Serving

Nutrition: 320 calories, 2.1 grams fat, 6.3 grams protein, 81.1 grams carbs. Plenty of vitamin C and A, antioxidants, iron, zinc, calcium, protein, anti-inflammatories, antivirals and antibiotics, low in calories and fat

Add a little grated Ginger for an extra kick. Ginger adds carbs, fiber, protein, vitamin C, phosphorus and potassium.


Papa-mango Immune Booster

Tropical fruit and greens, how much better does it get?½ each papaya and mango, peeled and seeded1 banana, frozen and peeled1 orange, peeled and seeded3 cups greens, chopped½ cup crushed green tea ice

Mix all ingredients except greens in blender and pulse a few times. Add greens and process on high until super creamy.Makes 1 Serving

Nutrition: 369 calories, 1.8 grams fat, 6.9 grams protein, 92.2 grams carbs. Rich in: vitamins A& C, iron, calcium, fiber, antioxidants, potassium

Banana-loupe Green Smoothie

Super nutritious and just as delicious; a sweet creamy smoothie you will love!1 carrot, chopped or grated1 cup cantaloupe, peeled, seeded and chopped1 banana, frozen and peeled3 cups greens (your choice) chopped½ cup green tea or crushed green tea ice cubes

Except for greens pulse remaining ingredients in blender several times, then add greens and blend on high until thick and smooth.

Nutrition: 236 calories, 1.3 grams fat, 5.7 grams protein, 57.3 grams carbs. Rich in: antioxidants, vitamins C, A and K, iron, potassium, protein and calcium

Green Citrus Blast

This smoothie contains plenty of citrus and lots of greens, along with just a little spice to help stave off congestion.

½ white grapefruit, peeled sectioned, and seeded1 orange, peeled, sectioned, and seeded2 tangerines, peeled, sectioned, and seeded1 lime, peeled, sectioned, and seeded¼ inch grated ginger root2 cups baby spinach, chopped



Nutrition: 220 calories, 0.8 grams fat, 5.7 grams protein, 56.2 grams carbs. If you feel a cold coming on, give this powerful green smoothie a try. Ginger helps clear stuffy sinuses, so even if you’ve already got a cold, you’ll feel better after drinking this smoothie.

Green Grape Immune Booster

This smoothie is rich in vitamins and minerals, but that doesn’t mean it isn’t delicious!¼ cup water1 ripe banana½ cup green grapes1 lime, sectioned, seeded, and peeled2 cups romaine lettuce, chopped½ cup ice


Nutrition: 171 calories, 0.8 grams fat, 3 grams protein, 45.2 grams carbs. This smoothie contains zinc, plus plenty of vitamin C and other nutrients to keep your immunity up during cold and flu season.

Hot and Sour Lime Smoothie

If you’ve got a cold or a headache, this spicy green smoothie might just help you feel better. It’s not as sweet as most of the recipes in this book but it does contain powerful ingredients!

¼ cup water2 cups spinach, chopped½ jalapeno pepper, seeded and chopped½ cup cilantro, thoroughly rinsed and chopped2 limes, peeled, seeded, and sectioned



Nutrition: 60 calories, 0.6 grams fat, 3 grams protein, 17.6 carbs. The jalapeno in this recipe contains capsaicin, which opens nasal passages and often helps eliminate headaches. The lime contains loads of vitamin C, and the greens pack a powerful nutritious punch. Fix it up, drink it down, and feel better quick!

Coconut Clementine Immunity Booster

Keeping your immune system in good condition isn’t difficult when you’ve got good nutrition on your side!

½ cup coconut water6 clementines, peeled, seeded, and sectioned2 tangerines, peeled, seeded, and sectioned¼ cup coconut meat, fresh1 ripe banana2 cups butter lettuce or lettuce of your choice, chopped

Pulse all ingredients except greens a few times. Add greens and blend on high until smooth. Add additional water if mixture is too thick. Note: If you can’t find clementines or tangerines, use three large oranges instead.Makes 1 Serving

Nutrition: 447 calories, 6.3 grams fat, 7.7 grams protein, 98 grams carbs. This delicious green smoothie gets its power from vitamin C, vitamin K, zinc, and other nutrients. It’s also very satisfying and soothing, so if you have a poor appetite it has the nutrition you need to keep moving through your day.

Strawberry-Citrus Cold Blaster

When a cold has been lingering and you want to send it on its way, this delicious, nutritious green smoothie can make a difference.

¼ cup water1 cup chopped strawberries1 large orange, peeled, seeded, and sectioned1 tablespoon raw honey1 cup kale, chopped



Nutrition: 233 calories, 0.7 grams fat, 5 grams protein, 56.4 grams carbs. Honey and oranges are nutritious and fight colds naturally, plus they soothe sore throats. The kale and strawberries this recipe contains provide excellent nutrition including the vitamins and minerals your immune system needs to fight off viruses. Rich in: manganese, fiber, vitamin A and C.

In this chapter you learned what your immune system needs to be healthy and effec-tive and how to help it along its way.

In Chapter 9 we will talk about the benefits that Green Smoothies have for your hair and skin.


Strong, Healthy Hair & Beautiful Nails

Believe it or not, the health of your skin and hair has less to do with what you put on it, than what you put in your body to nourish it!

You can spend a fortune these days on skin products that claim to reduce wrinkles, to cure dry skin, to erase age spots, to cure acne, and any number of skin problems.

The same can be said for hair products; they promise silky smooth hair (even if you weren’t born with it), they will help your hair to grow, or they will cure scalp disorders. The truth is that whatever type of skin and hair you were born with is the type that you have. You cannot inherently change that.

What you can do is make sure that your skin and hair are always at their absolute best by giving them proper nutrition. Green Smoothies contain every nutrient, in abundance that is required by skin and hair to be healthy and youthful far longer than any other so called cure!

How Nutrition Affects Your LooksJust about everyone knows that food affects your weight, and that does play a big part in the way you look. But good nutrition affects your looks in a variety of other ways. I bet you can think of a few, now that you have learned about the way your food intake affects your mood, your ability to sleep well, and your energy level; all of these things have an effect on your appearance, and they have an effect on the way that others perceive you. If you’ve ever seen someone who looks naturally radiant from the inside out then the odds are very good that that person enjoys great nutrition.


You can be the same way, and it’s not hard at all. But before we start talking about the way various nutrients affect your physical appearance in a positive way, let’s talk about some ways the modern diet filled with processed foods and fast food can have a detrimental effect on your appearance.

Let’s start with hydration. If you are not properly hydrated, your skin takes on a dull look and any wrinkles are very likely to appear deeper than they are. If you are taking in too much caffeine, your skin may not be properly hydrated. While you might feel a bit peppier for a time after consuming caffeinated beverages, they may be causing you to look tired and older than you are.

Next, let’s talk about blemishes on the skin. These can definitely be attributed to hormonal imbalances and they’re something most kids get at some point. If you are suffering from acne or have a tendency to get a lot of blemishes, and if you eat more fatty foods than recommended, you could be more prone to acne. The grease in greasy foods doesn’t just contribute to obesity; as it turns out, it also affects the hormones that are associated with acne.

If you tend to eat a lot of dairy foods, you may be at a high risk for developing acne. While there are not many studies to show the connection between dairy and blemishes, many people who have eliminated dairy products from their diets have reported that their skin has improved dramatically.

We talked about proper hydration and dehydration; now, let’s take a look at another problem that processed foods high in salt and fat can cause. Water retention, also known as fluid retention, can happen for a variety of ways. People with high blood pressure, which is often associated with poor diet, tend to suffer from water retention. So do people with congestive heart failure or overwhelmed lymphatic systems. Diet plays a huge role in ensuring that all the body’s organs and cellular structures function properly. When they do not, water retention can occur, and that can give you a puffy, unhealthy appearance.

Finally, let’s talk about the visible signs of aging that we call wrinkles. Wrinkles even-tually happen to nearly everyone who lives to be a ripe old age, and they are a normal part of aging, but when they’re happening rapidly and you have been avoiding cigarettes and taking care not to overexpose your skin to the sun, they can signify that your body is deteriorating inside as well as outside. Studies have shown that people who follow the SAD (Standard American Diet) eating plan, which consists mostly of processed foods, high fat-dairy, lots of meat, loads of sugar, and plenty of soda pop, tend to display more wrinkles than people who follow an eating plan that is high in fruits and vegetables, legumes, and healthy fats.

The good news is that if you’re suffering from any of these problems, you can begin to reverse them immediately by ending your relationship with unhealthy foods and by


beginning a daily plan that includes drinking plenty of green smoothies and eating a fresh, healthy variety of unprocessed foods. Lifestyle changes like exercising more, stop-ping smoking, drinking little or no alcohol, and making sleep a priority can accelerate the healing process.

Don’t get me wrong when I talk about the importance of a healthy diet. I don’t just rely on food; instead, I use hand lotion, shampoo and conditioner because all of these things have their place in your personal hygiene routine, and for temporary relief of such things as dry skin. However, if you use ingredients in your Green Smoothies that address the problems associated with skin and hair, you will be amazed at the difference it will make. Don’t rely on all those potions, supplements, and treatments alone fall back on nutrition instead; it is the only thing guaranteed to improve the condition of your hair and skin!

Let’s Start with Your HairThe first thing that we need to understand about our hair is that the ¼ to ½ inch of

new hair growth that you see every month is dead; just as dead as dead can be!Whatever condition it was in when it grew out of your scalp is how it will be. The

key is to give proper nutrition to the formation of the hair in the follicle so that it comes out healthy and looking its best. If you have thin hair, then you have to live with thin hair and the same can be said for thick hair, curly hair or wiry hair.

“Hair is a barometer of your overall health.”

(David H. Kingsley, Ph.D., British Science Corporation, New York City, hair and scalp expert)

Your body does not recognize your hair to be essential to anything, simply because it is serves no useful purpose to the body’s processes. If you go on fad diets or starve yourself, the body will remove the nutrients essential to healthy hair and employ them elsewhere for use by organs such as the brain or heart. This is referred to as starvation mode, and it is yet one more reason that such diets do not work and are not good for you. You can usually tell a long term dieter by the appearance of his or her hair.

Another thing that we have already learned is that Green Smoothie nutrition can balance your hormones. Hormones not only have an effect on mood, weight loss and all of those other issues; skin and hair are no different.


So how do you lose weight, stay healthy and still have great hair?Green Smoothies made with a variety of ingredients that contain the essential nutrients that healthy hair production requires, will basically be the same ones that you use for good general health. Here are the essential nutrients needed for healthy hair production and in what smoothie ingredients you can find them.

Â Omega 3 Fatty Acids condition the hair and support the health of your scalp – flax seeds, walnuts

Â Zinc is a powerful antioxidant and deficiencies can cause hair loss – legumes such as kidney beans and lentils, walnuts, cashews, pecans, almonds

Â Protein promotes the growth of hair; it is what hair is made of. – legumes, leafy greens, avocado, nuts and seeds

Â Biotin deficiency causes brittle hair and it assists in hair production – legumes, bananas, spinach, and avocado

Â Iron stimulates the replenishment of hair – leafy greens and legumes

Â Calcium – leafy greens and many fruits contain this essential nutrient

Â A or Beta Carotene is vital to the production of sebum, the body’s own hair conditioner – spinach, broccoli, Swiss chard, carrots

Â Vitamin C helps with sebum – spinach, broccoli, and Swiss chard

Â Selenium is important in scalp health – Brazil nuts are a great source

Â Vitamins B6 and B12 strengthens the cuticle or outer surface of the hair and are vital to hair production in the follicle – bananas, spinach, blackberries, can-taloupe, walnuts, sunflower seeds, grapefruit, lime, and wheat germ

Â Vitamin E increases blood circulation in the scalp, which helps hair to grow. Spinach, wheat germ, asparagus, avocados, and almonds

Of course, this is only a partial list of the foods in which you find these nutrients; additional options can be found in Green Smoothie recipes and ingredients in previous chapters.


What you need to know about nutrition for the skinThe first and most important thing that we need to keep in mind about the skin is that

it is the largest organ (and yes, it is an organ) of the body. It is also our line of defense against environmental contaminants, infections, and other contagious diseases. That makes the nu-trition of the skin a vitally important part of our health and nutrition regimen.

Because the skin is on the outside and bears the brunt of every unhealthy thing it comes in contact with, it tends to damage more easily and age more swiftly that our internal organs. However, all is not lost; Green Smoothies have the power to help your skin stay younger and healthier longer. You will find that the same nutrients that feed the inside and the hair also feed the skin.

So, exactly what does the skin need?Your skin needs hydration; there is no such thing as too much water, ever! The skin needs the nutrients that are found in the vegetables and fruits that we use to make Green Smoothies; no kidding!

According to experts, a wide variety of different vegetables and fruits of different colors should be on your list, because different colors of food contain different nutrients.

The main skin nutrients that promote cell replenishment and help to prevent wrin-kles and sun damage are:

Â Antioxidants control damage done to the skin by free radicals. This includes wrinkles. These nutrients include Vitamins A, C, E, Zinc, Lycopene (tomatoes), d-limonene (citrus), and Selenium

Â Omega 3 Fatty Acids keep the skin strong and elastic to help keep out toxins.

Â Water essential to the whole body’s moisture content and skin needs just as much since it is exposed to the air. Improper hydration leads to dry, flaky skin and more pronounced wrinkling.

Â Protein is an essential nutrient that all the body’s cells require for good health. Protein is one of the most important building blocks of the many tissues the body is made up of, and it also serves as an important fuel source. Without pro-tein, lean muscles disappear and the body becomes weak.

Â Calcium is a mineral; in fact, it is the most abundant of all the minerals your body contains – or at least, it should be. Calcium is a necessary component of strong bones and healthy teeth. It also helps the nerves and the muscles, including the heart, function properly. For the calcium you take in to be used


by the body, you need to be sure to get enough magnesium, phosphorous, and Vitamins K and D. Guess what contains many of these nutrients? That’s right – greens! And what better way to get them than by enjoying green smoothies!

What are some of the best “skin foods?” Â Watermelon is a red food that has high levels of beta carotene (Vitamin A) and

lycopene. These antioxidants help protect you from damaging UV rays. Since these nutrients are held in the outer layer of the skin, they can also help to repair sun damage.

Â Almonds, Pumpkin Seeds and Sunflower Seeds are excellent sources of Vita-min E. E helps protect from free radicals that damage skin and improves both the texture and the quality.

Â Cucumber Peel is actually silica which is the major building block of collagen which plumps cells and prevents wrinkles. You will need home-grown or or-ganic cucumbers as commercial ones have wax on the peeling. Of course, the cucumber as a whole is a good source of Vitamin C as well.

Â Citrus Zest or the grated peel of citrus fruits is known to reduce the risk of getting skin cancer about 30%. The active ingredient is d-limonene. Of course, citrus fruit itself is loaded with Vitamin C, another powerful antioxidant.

Â Broccoli contains sulforaphane, which helps enzymes in the cells to work at their full protective capacity. This substance helps protect against UV rays.

Â Pomegranate is rich with antioxidants that help create collagen and promote healing.

Â Green Tea is another antioxidant rich plan,t which we have already explored using in place of water in our smoothie recipes.

Â Avocados are loaded with Omega 3 fatty acids, Vitamin E and biotin, which help prevent or reduce dry skin.

Â Tomatoes are rich in lycopene and beta-carotene. They can help reduce the risk of sunburn and free radical damage.


There are many more vegetables and fruits that offer these beneficial nutrients, and we have already made many Green Smoothies that contain these ingredients. That means we already have a head start on improving our skin!

Do you notice a pattern here? These are the same nutrients from the same sources that we have been talking about in every chapter.

Avoiding Alcohol, Caffeine and Smoking can help to slow the dehydrations of skin and the onset of wrinkles.


Green Smoothie Recipes for Hair and Skin Health

Radiant Skin Smoothie

This one has a tasty tropical flavor everyone will love!1 banana, frozen and peeled1 ½ cups mango, peeled, seeded, cubed, frozen1 1/2 cups coconut water, fresh or frozen and crushed2 cups mixed spring greens, choppedSpring of basil (optional)

Combine ingredients except greens and basil in blender and pulse several times. Add greens and basil and blend on high until smooth and creamy.Makes 1 Serving

Nutrition: 330 calories, 2.2 grams fat, 6 grams protein, 80.3 grams carbs. Rich in: magnesium, potassium, vitamin A, B6, C and fiber. Loaded with antioxidants, minerals and vitamins.

Whole New You Green Smoothie

This one is veggie and fruity, with all the good stuff for healthy glowing skin!1 banana, frozen and peeled1 each apple & pear, peeled, cored and chopped2 cups each romaine lettuce & baby spinach, chopped


2 stalks celery, chopped2 tbsp. lemon juice, fresh

Place all ingredients except greens in the blender and pulse several times. Add the greens and blend on high until smooth and creamy.Makes 2 Servings

Nutrition: 322 calories, 1.2 grams fat, 5 grams protein, 80.7 grams carbs. Chock full of antioxidants, B Vitamins, fiber and protein

Fresh Face Green Smoothie

This one is very veggie with a tropical twist that is accented by the flavor of ginger.2 cups pineapple, peeled, cored, chopped1 orange, peeled and seeded4 stalks celery, chopped1 cucumber, chopped2 cups each kale and cilantro, chopped2 cups coconut water, frozen and crushedGinger to taste

Place all ingredients except greens in blender and pulse several times. Add greens and process until smooth.Makes 2 Servings

Nutrition: 463 calories, 3.1 grams fat, 14.4 grams protein, 107.6 grams carbs. Rich in: antioxidants, B vitamins, iron, protein, calcium and thiamin.

Adding a little Cilantro, Parsley or Cucumber ups the nutrition and the taste.

If you want some of those great Omega 3s in there, throw in some flax seed! It’s gluten free.


Berry Good Complexion Smoothie

This one is berry sweet with extra antioxidants from Green Tea.1 banana, frozen and peeled1 ½ cups mixed berries, frozen3 cups greens (your choice or mixed)½ cup green tea, frozen and crushed

Place ingredients other than greens in blender and pulse a few times. Add greens and blend until smooth.Makes 1 Serving

Nutrition: 263 calories, 1.7 grams fat, 5.2 grams protein, 64.2 grams carbs. low calorie with antioxidants galore, potassium, protein, iron and B Vitamins

Acne Busting Green Smoothie

This one tastes good and will help to fight acne!1 orange, peeled and seeded1 kiwi, peeled2 cups baby spinach1 tbsp. apple cider vinegar2 tbsp. honey (or to taste)Ginger, ground (optional)

Place ingredients except spinach in blender and pulse 2 to 3 times. Add spinach and blend on high about 30 seconds or until desires consistency.Makes 1 Serving

Nutrition: 277 calories, 0.8 grams fat, 4.5 grams protein, 69.7 grams carbs. low calorie, antioxidant rich, enzymes, iron, B vitamins, protein

Almond-Pear Hair Repair

If you’re trying to get healthier hair, enjoying this smoothie can help you do just that. It’s also perfect for developing healthier skin and nails.

¼ cup water¼ cup raw almond meal1 ripe banana2 ripe pears1 tablespoon ground flax seeds or chia seeds


2 cups greens of your choice, chopped½ cup ice


Nutrition: 552 calories, 15.1 grams fat, 11.6 grams protein, 104.6 grams carbs. This smoothie is rich in: protein, potassium, Vitamin K, and many other nutrients essential for building healthy hair.

Healthy Hair the Green Way

Here’s another take on a green smoothie that’s perfect for improving hair health. It’s also fantastic for your skin and nails!

1 cup coconut water1 ripe banana¼ cup raw almond meal¼ cup raw coconut meat1 cup kale, chopped1 cup spinach, chopped

Pulse all ingredients except greens a few times. Add greens and blend on high until smooth. Add additional coconut water if mixture is too thick.Makes 1 Serving

Nutrition: 398 calories, 19.9 grams fat, 11.8 grams protein, 51.8 grams carbs. This fantastic smoothie contains lots of protein, minerals, and vitamins – exactly what your body needs to develop healthy hair, skin, and nails.

Clear Skin Smoothie

Rough, red, or acne prone skin is displaying signs of inflammation. This smoothie can help transform the way your skin looks from the inside out!

½ cup coconut water¼ cup raw coconut meat1 lime, peeled, seeded, and sectioned¼ cup raw almond meal1 tablespoon chia seeds, soaked2 cups kale, chopped1/8 cup mint, chopped


Pulse all ingredients except greens a few times. Add greens and blend on high until smooth. Add additional coconut water if mixture is too thick.Makes 1 Serving

Nutrition: 478 calories, 29.4 grams fat, 18.1 grams protein, 44.6 grams carbs. This delicious smoothie is loaded with antioxidants, amino acids, and minerals – and both mint and kale help fight inflammation.

All-Star Green Facial in a Glass

This fantastic smoothie is tart and tangy. It helps to eliminate puffiness and detoxify the skin.

2 carrots, scrubbed if organic, peeled if not1 apple, seeded and chopped1 small beet, peeled and chopped fine½ cup kale, chopped3 stalks celery, minced½ cup parsley, chopped½ cup spinach, chopped½ or to taste lemon, seeded, peeled, and sectioned¼ inch or to taste ginger root, grated or chopped fine


Nutrition: 241 calories, 1.2 grams fat, 6 grams protein, 57.8 grams carbs. This delicious smoothie is made with a wide variety of colorful vegetables and fruits, and it delivers an entire A-Z list of nutrients straight to your skin. The lemon and ginger help reduce puffiness and improve metabolism. Rich in: manganese, iron, potassium, fiber, vitamins A, C and B6.

Berry Skin Saver Smoothie

Berries are high in antioxidants, making them the ideal choice for skin repair. If you suffer from sunburn or other skin damage, this smoothie gives the cells the nutrition they need to heal faster.

1 cup water½ cup strawberries½ cup blueberries½ cup blackberries


¼ cup cranberries1 cup kale, chopped1 tablespoon ground flaxseed½ cup ice


Nutrition: 174 calories, 3.2 grams fat, 6.3 grams protein, 32.4 grams carbs. Rich in: vitamin A, C, magnesium, manganese, potassium and fiber. Not only is this smoothie loaded with antioxidants, it also contains omega-3 fatty acids and other skin-building nutrients, courtesy of the flax seed and kale.

In this chapter we learned how Green Smoothie ingredients are vital to hair and skin nutrition, so that we can stay younger looking as long as possible. We got to try out some interesting new smoothie recipes and we discovered that Green Smoothies in general take care of all facets of our health and weight.

In Chapter 10 we will learn a few more tips for customizing our smoothies to suit our taste without losing the nutritional value, and maybe even boosting it a bit more!

Honey and Apple Cider Vinegar are a great combination for fighting or preventing outbreaks of acne. Honey is anti-inflammatory, antiseptic and antibiotic; Apple Cider Vinegar (it needs to be unprocessed, unpasteurized and all-natural) contains enzymes that fight infections such as acne and yeast. If you add a tablespoon to anything containing berries or citrus fruits, you cannot taste it. It is also said to aid in weight loss.


Customizing Your Green Smoothies

You can find inspiration in amazing and unusual places!

Ideas for your own custom smoothies can come from the most unusual places some-times. You could be strolling down the grocery aisle and see an interesting new fruit,

or a colorful vegetable that you hadn’t thought of using in your smoothies before. Maybe you notice a box of kid’s fruit snacks, and something about the fruit combinations they use catches your eye. Perhaps you walk into a shop and smell a delightfully different candle that reminds you of a favorite spice you haven’t tried using in smoothies yet. You just never know where you might find inspiration for your smoothie experiments!

One of the first stops anyone making smoothies should make is the spice rack. Chances are good that the spices you like in vegetable dishes and desserts will be equally delicious in a smoothie. Many spices have great nutritional benefits and natural healing abilities; for example, we’ve talked about the benefits of some spices including ginger and hot peppers. Adding spices to smoothies gives them a power boost. That sounds like a perfect combination!

There are many options for finding tasty ways to increase the nutrients and tastiness of green smoothies. Super Foods are all the rage today. Many of them are quite flavorful, and enhance the taste and nutrition of foods to which they are added. The most popular ones are now available at your grocers in the organic or health food aisles. Others might only be found in a health food store or online. Here are a few for your consideration.

Â Flax Seed–Flax seeds have fiber, protein, Omega 3 fatty acids, Vitamins B1, B2,


B3, B5, B6, B9 and C. It also provides calcium, iron, magnesium, phosphorus, potassium and zinc. (Flax seeds should be ground with a coffee grinder before adding them to smoothies.)

Â Chia Seeds – These little seeds form a paste when soaked in water. They make an excellent thickening agent for any type of food or smoothie. They also contain such nutrients as fiber, phosphorus, manganese, potassium, iron, molybdenum, zinc, copper, niacin, Omega 3 Fatty Acids and antioxidants. They are low in fat and cholesterol free. Chia seeds are a South American product that does not grow in the U.S., therefore, the best way to obtain them is ordering them online.

Â Goji Berries – These berries come from China. They are fairly common in health food stores. They contain amino acids, essential fatty acids, beta-caro-tene, lutein, lycopene, antioxidants, calcium, potassium, iron, zinc, selenium, riboflavin and Vitamin C. That is a pretty potent berry!

Â Alfalfa Sprouts – These can be found at your local grocery store, or you can grow them yourself, using the tip I provided in Chapter Three. They have a light flavor that is very good on food and in salads. They are also an excellent addition to Green Smoothies. They contain a lot of protein and calcium, plus B vitamins, vitamins C, D and E. They have medicinal value and can help im-prove digestion and relieve some kidney disorders.

Â Garlic – If you try a totally veggie and greens smoothie, Garlic might be just the ticket. It is good for your immune system, reduces cholesterol, helps prevent cancer, and has been shown to help those with heart disease. It has fiber, protein, beta-carotene, thiamine, riboflavin, and niacin, vitamins B5, B6, B9 and C. It also has calcium, iron, magnesium, phosphorus, potassium, zinc, manganese and selenium. Talk about antioxidants!

These are only a very few of the excellent all-natural additives, or “Super Foods” that you can use in your Green Smoothies. Many of them are far more exotic, hard to find and expensive than the ones above.


10 Tips for Getting the Most out of Your Green Smoothie

The fruits that you choose for your smoothies should always be ripe. Unripe or semi-ripe fruit will not sufficiently sweeten your smoothie and can give it a bitter tang.

Water that you use in smoothies should always be purified. Avoid drinking water from plastic bottles, unless the bottle is made of glass or BPA-free plastic. BPA (bi-sphenol-a) is an additive manufacturers add to plastic. Unfortunately, it can leach into water and from there, it goes straight into your body. BPA has been linked to a number of health disorders, including obesity. It is an endocrine disruptor and has no place in a natural, healthy diet. By purifying your own water, you can avoid contact with this substance and save money in the long run.

Thicken a smoothie by adding crushed ice or thin it by adding water. Don’t refuse to try new greens in your smoothies just because you think you won’t like

it. Make a small portion, add spices, flavorings or honey until you get it just right. As you may have noticed some of the recipes in this book call for mixed greens or

more than one green. This is a great way to get all the benefits of the greens, without having to taste just a single one.

Don’t refuse to try new fruits that you don’t like to eat plain. You may find that in combination with other fruits and vegetables that they add that special “oomph” that your recipe needed.

Nuts have tons of protein, minerals and Omega 3s that your body needs. Many even have antioxidant properties. You can grind them and add them to your Green Smoothies. You can also soak them and use the water (referred to as nut milk) in place of the water in your smoothies; all the taste and nutrition without the grit. Try garnishing your smoothie with nuts, or just have a handful with your smoothie.

Seeds are another great addition, and there are many to choose from other than those listed above. Sunflower seeds, Pumpkin seeds, Celery seeds and a host of others offer extra nutrition and added taste choices.

Try having an all-veggie smoothie for an interesting alternative. You can add salt, pepper, garlic, hot spices or anything you desire to make it taste just right.

The most important tip of all is experiment, experiment and then experiment some more. The more you do, the better your Green Smoothies will taste, and soon you will be telling everyone else how to make them and what they can do for you.


My Bloody Mary Green Smoothie

The veggies and spices make this taste very much like a virgin Bloody Mary!2 red tomatoes, chopped6 leaves red leaf lettuce, chopped¼ bunch basil, fresh2 sticks celery, chopped½ red onion, peeled and chopped¼ avocado, peeled and pitted½ lime, juiced1 clove garlic, peeled and chopped1 cup crushed ice (or more if needed)Sea salt, black pepper, cayenne pepper to taste

Mix all ingredients except lettuce and basil in blender and pulse several times. Add greens and blend on high until desired consistency. (More ice or water may be added to thicken or thin the mixture)Makes 1 Large Serving

Nutrition: 314 calories, 8.2 grams fat, 11.2 grams protein, 51.1 grams carbs. Suffice it to say that this one is out the roof with good for you nutrients, and its low fat. Rich in: dietary fiber, very high in iron, very high in manganese, very high in potassium, high in riboflavin, high in thiamin, very high in vitamin A, very high in vitamin B6, very high in vitamin, C high in vitamin E.

In this chapter we learned a few more tips and tricks for customizing your Green Smoothies and experimenting with recipes. We even got a bonus Bloody Mary out of the deal!

In Chapter 11 we will learn the ins and outs of choosing and using a blender for Green Smoothies.

I love this one. It is an all-veggie Green Smoothie (except for a little lime) that reminds me of one of my favorite alcoholic beverages. I call it…

Here is a bonus recipe for you to try


Choosing & Using A Blender

A blender is the only small appliance required for making smoothies. You can use the one you have or shop for one that is designed for making smoothies. Some of these

blenders are very expensive and you should not run out and purchase a new one until you are sure that smoothie making is for you.

The number one requirement for a smoothie blender is the amount of power that it has. The more powerful the blender, the smoother the smoothie will be. The amount of liquid ingredients that you need to add when making a smoothie will depend on the power that the blender delivers.

The higher the power, the more liquid ingredients you will need. The high powered blender does a much more thorough job of liquefying the fruits and vegetables. There-fore, it will require more liquid ingredients to get the job done.

Less expensive blenders will require less or no liquid at all, but may leave you with a smoothie that is not as creamy as you would like. However, there are ways to get around this problem without investing in an expensive new blender. As we learned in Chapter 1, you have control over the ingredients in your smoothie and therefore, control over the results that you achieve. Here are the features to look for in a blender for making smoothies.

Â Power – You want as much power as you can get. It makes far less work for you. If you have a cheap blender with very little power, it will be difficult to get the smoothie consistency you are looking for without chopping, grating or mashing all of the ingredients in advance.


Â Tamping Tool – This handy tool comes with some blenders, and it allows you to push the ingredients down toward the blade and makes the whole process go a lot more smoothly. Making smoothies is a lot easier if your blender has this option.

Â Quality – You need a blender that does not have a plastic gear to turn the blade, they strip out too easy and then your blender is trash. Make sure the whole thing is sturdy and comes with a decent warranty. You can purchase a blender for as little as $25 or spend over $1000. Let’s compare our choices.

Â Inexpensive Blenders – We all know that we can get one cheap and it will work! However, there are several drawbacks to this option. On cheaper blenders, the gear that turns the blade is usually plastic and wears out very quickly. The longer you have to run a cheap blender, the more likely it is that the motor will burn up. So, if you have to replace it often to keep making smoothies, then you hav-en’t really saved anything by going cheap. It also takes more time and prep work.

Â Mid-Range Blender – Blenders that run from about $200 to $500 are usually going to be more powerful and better built than the cheap blender. However, don’t be fooled on the quality. Some in this range will be very good and some will simply be selling you a brand name that in the end will not deliver. Exam-ine them carefully and go online and read reviews from other users before you choose one.

Â Expensive Blenders – These can range in price from $500 to well over $1000. Make sure you really are dedicated to making smoothies for the long haul, and that you really want to invest this much money in a blender before choosing this option. Sure, you will; get all the bells and whistles, but that won’t matter if you don’t use it.

If you decide to just use the old cheap blender you have for now, then prepare your ingredients and follow the 8 steps in Chapter 2 for making perfect smoothies.

Some of the expensive blenders today are designed to make perfect smoothies all by themselves, and they even have smoothie settings.

Mind you, I’m not knocking it, if it works for your wallet; but really, all of that is not necessary to make perfect smoothies!

In this chapter we learned what to look for in a blender and how much we can expect to pay.

In Chapter 12 we will discover a few more healthy tips to go along with our new Green Smoothie lifestyle!


Easy Tips for Excellent Health

There are no hard and fast rules that will ensure that you achieve excellent health. Each and every person’s body and their nutritional requirements are different.

I am a firm believer that life would be extremely boring if we were all just alike!

That being said, there are some basic principles that are necessary for the health of any hu-man body. Experts have long tried to tell us that we need to eat X, Y and Z to be healthy. This is simply not true. What we need are the nutrients contained in X, Y and Z. There is more than one way to get those nutrients, and all of the nutrients we need are contained in far more than just one type of food. We can satisfy our taste buds and eat the foods that we prefer and be just as healthy as another person who eats entirely different foods.

If you are like me and have tried many approaches to your diet, you will realize, just as I did, that no two so-called experts can agree on anything about diet and nutrition. What is true today will be a big no-no tomorrow. The debates about carbohydrates, vegetarianism, raw foods, and the old standard five food groups, go on constantly. How do you decide what is right or wrong for you?

It is all about the nutrients. You need vitamins and minerals, good fats and protein among others. You do not have to eat meat to get your protein; other foods such as beans and greens offer comparable amounts of the proteins that your body needs. I am not advocating being a vegetarian; there is nothing wrong with eating meat. However, meat also adds a lot of fat to your diet that you don’t need to consume all the time, just to get your protein. Here is a true story about my father that will illustrate my point.


My dad was a severe diabetic, taking insulin as much as three times a day. He had a very hard time following a diet that would help to control his blood sugar. (Meat fats are a major cause of high blood sugar.) His doctor told him to try eating beans; pinto, great northern, kid-ney beans, etc.; at least four or five days a week. When my dad followed this advice, he could eat whatever he wanted one day a week without it affecting his blood sugar. Lo and behold, it had worked! My dad did love the all-you-can-eat-pork spareribs at the local barbeque joint on the weekend!

While we’re on the topic, let’s address diabetes. Don’t try to manage your diabetes yourself using green smoothies without getting the go-ahead from your doctor. Many of the fruits we use in these recipes are high in sugar, so if you’re going to make these smoothies be sure you’ve figured out in advance whether they’ll be healthy for you or not. Picking smoothies with protein and fat will help ensure slower absorption, but that’s really a general statement. One thing I am not is a registered dietician. If you really want to do this and you’re diabetic, consider having a dietician help you decide which recipes to use when. Don’t go this alone if you have diabetes or any other major health issue, for that matter.

Regardless of the varying expert opinions on exactly which diet is the best and healthiest diet, all of them do agree on certain things. The body has certain fundamental needs in order to be healthy, and although most of these needs are food related, not all of them are contained in food. If you provide your body with what it needs, it will provide you with long years of healthy happy service.

Do not try to change your diet or your habits overnight. The body will not appreci-ate such sudden changes, and too many sudden changes, happening all at once, can have very unhappy consequences for the digestive system. It is best to add, or take away only one or two dietary changes at a time, until you strike a balance that works for you. That is why adding a meal replacement Green Smoothie for breakfast or lunch is a great way to get started on a healthier you, without so much stress over it!

Here are a few things that are absolutely necessary to the body:

Â Base your diet primarily on plant sources. Vegetables, fruits, nuts and whole grains are wonderful foods that provide most of the nutrition that your body needs.

Â If you eat meat, make sure it comes from grass-fed only farms. Processed meat has chemical additives, as well as water added to pump up the weight.


Â Avoid packaged foods at all costs. Manufactured snack foods, boxed dinners and dehydrated foods have had the nutrition processed right out of them. These foods and snack foods are mainly just empty calories that put excess weight on you.

Â Drink lots of water. Yes, I know that’s what they all say, but it is true. Over 70% of your body is water. It has to be regularly replenished. It also flushes out your system and hydrates your skin.

Â Diet is not all there is to it! The human body needs exercise, sunshine and satisfying social interaction to be healthy. Don’t deprive yourself of anything!

Â Most important of all is to remember that nothing happens overnight. It takes time to change a lifetime of habit. One or two things at a time are plenty and will make a difference that you can see. Pretty soon you’ll be ready to make another change and another change!


How to Prepare a Weekly Green Smoothie Shopping List

Now that you’re ready to change your body and make over your life by enjoying green smoothies at least once a day, it’s time to start shopping for the fruits and

vegetables you will be consuming in those smoothies.Before you run to the market for all the fresh produce you’ll need, take a few mo-

ments to plan. Doing this helps to ensure that you get foods you enjoy, plus it will help prevent waste.

Start with the greens. I live within short walking distance of a grocery store and I also grow a garden, so I don’t have to buy lots of greens at once. If you do need to make just a single trip to the store within a week, remember that it is important to consume dif-

Plan ahead by selecting recipes you would like to make. Reading recipes ahead of time will give you the opportunity to calculate how much of each ingredient you need so that you purchase exactly the right amount.


ferent types of greens and plan to buy as many kinds as possible. Some good ones to add to your first shopping list include spinach, kale, lettuce, and bok choy or baby bok choy.

Next, move on to any other vegetables listed in the green smoothie recipes, and then move on to the fruits. If you don’t like a certain fruit or vegetable or if you know that it is not readily available where you shop, you can simply replace it with something else. For example, apples or grapes make a good substitute for pears. Although they have a differ-ent consistency, they have mild flavors that blend well with nearly any fruit or vegetable.

Finally, consider whether you will need any other ingredients, such as ground raw almonds or other nuts, boosters such as spirulina, chia seeds, or flax seeds, or any other nutritious additions to your green smoothies for the week. Purchase only enough to last you a week, since these lose their nutritional potency over time and are at their best when fresh. You can choose to add these boosts to any green smoothie, even if the reci-pes you are planning to use do not call for them.

Nutritional boosts might sound like exotic ingredients to you, however many of them do not add flavor to smoothies; they just add nutrition. As for fruits and vegetables that you might not be familiar with, consider giving them a try. You’ll be surprised at how delicious they are, particularly when combined with other green smoothie ingredi-ents. I encourage you to try new things. The more variety you get, the better nourished your body will be.

Consider the rest of your dietary intake for the week and think about purchasing extra greens, vegetables, fruits, and healthy proteins to consume when you are not eating smoothies.

Don’t worry if these greens are not specifically listed in the recipes you want to try; all of the recipes in this book work with any kind of greens available.

If you have included processed foods, dairy, or foods containing gluten in your shopping list, consider why you have included those foods. Detoxifying your body is much easier without them.


10 Delicious Green Smoothie Fruit and Greens Combos that Always Work

Sometimes, following recipes and making complicated green smoothie combinations just isn’t possible. Whether you’ve run out of a certain ingredient or if you’ve discov-

ered that a certain fruit or vegetable simply is not available, you can use these combina-tions to make quick, nutritious smoothies.

You can also use these combinations as bases for creating new green smoothie rec-ipes on your own. The more accustomed you become to enjoying these delicious and healthy smoothies on a regular basis, the more inspired you will be to create fun new combinations.

Â Oranges and Spinach – This delicious combination has a light, tart, taste and an equally light, pleasant texture.

Â Bananas and Baby Bok Choy – A wonderful combination that can serve as the base for just about any green smoothie combination you can dream up. This combo has a sweet, mild flavor and a thick, creamy texture.

Â Mangos and Kale – Sweet, slightly creamy, and wonderfully delicious, this combination is the perfect starter for a lovely tropical delight.

Â Pears and Butter Lettuce – This mild-tasting combination provides plenty of nutrition but not a lot of distinctive flavor. If you want to highlight a fruit with


a stronger taste without overwhelming your taste buds, this is an excellent com-bination to begin with.

Â Apples and Spinach – These two simple ingredients come together to create a flavor and texture that’s pleasant alone and fantastic when combined with other ingredients. You can take this combo a step further by selecting either sweet or tart apples to complement other ingredients.

Â Tangerines and Kale – A very sweet-tasting combination with plenty of citrus and a light smooth texture; tangerines and kale taste great on their own, blended together with ice, or as the base for a more adventurous green smoothie.

Â Blueberries and Bibb Lettuce – This combo has a slightly thick texture and a very mild flavor that’s perfect on its own or as the base for a smoothie that highlights another flavor that’s too intense on its own. Try adding pomegranate or cranberry for zing.

Â Strawberries and Spinach – This combination might look a little weird in the glass, but it tastes beyond fantastic. It is thick and just a little creamy, so it’s great alone or with other fruits.

Â Pineapple and Kale – A very nutritious combination with a thick texture and a beautiful color, pineapple and kale is a great base to use when creating a tropical smoothie.

Â Lime and Spinach – This is a very tart combination that can work well with a sweet, spicy, or savory green smoothie. It has a very light texture and is perfect for using as the basis for adventurous recipes.

To get the most out of these combinations, be sure to prepare your fruits and vege-tables carefully and to always consider ripeness and freshness. If a vegetable or fruit is immature or going bad, the flavor of your smoothie is certain to suffer, and the nutrients the smoothie contains might not be ideal.

Remember to chop your greens before putting them in the blender. This helps keep long strands of fiber out of your smoothie and provides the nicest color and texture possible.


Going Organic

In this chapter, we’ll discuss the importance of choosing organic fruits and vegetables over others. While you might not think there’s much of a difference between organic

produce and conventionally grown fruits and vegetables, the fact is that there are some huge differences.

One of the biggest reasons you’ve decided to enjoy green smoothies is to reap as many health benefits as possible from the foods you consume. Making your smoothies with organic fruits and vegetables as opposed to with traditionally grown or genetically modified (GMO) produce is one of the best things you can do for yourself.

So, what’s the difference? Organic produce is grown without any chemical pesticides or chemical fertilizers. It is never grown with GMO seeds, which are known to cause everything from organ failure to cancer to severe reproductive health issues if consumed on a regular basis over a long period of time. I’m not out to scare you here, but unless they’re labeled otherwise, most processed foods are far from organic. You couldn’t be any further from controlling your own health than you are when you decide to go ahead and eat processed foods on a regular basis.

Not only are organic foods better for your health, they’re better for the planet – something we all are concerned about these days. Toxic pesticides kill important pollina-tors including butterflies and honeybees, and many fertilizers contain fossil fuels, which burden the atmosphere, contaminate the soil, and even contribute to ocean acidifica-tion, which is killing off coral reefs at an unprecedented rate.

Genetically modified organisms are specifically engineered to tolerate the stresses these poisons put into the environment. Not only are these plants not part of nature’s plan, they are repeatedly sprayed with toxic pesticides and herbicides which are in turn taken into their cells. As the old adage goes, you are what you eat. If you’re anything like me, you definitely do not want to increase your body’s toxicity level.


Not only this, but foods grown the conventional way in soil that has been depleted via the use of chemical fertilizers rather than being built up by methods organic growers use are often less nutritious than their organic counterparts. Recent studies show that in soil where the same crops are planted repeatedly, those crops are inferior to the ones grown just forty to fifty years ago.

While you are not likely to become ill from ingesting trace amounts of industrial fertilizers or chemical pesticides on your food, making green smoothies intensifies ev-erything about the fruits and vegetables you are taking in – be it good, bad, or really ugly. Instead of pouring poison down your throat by selecting conventionally grown and GMO produce, pick the foods that are brimming with the wonderful nutrients we’ve discussed throughout this book – antioxidants, minerals, phytonutrients, and vitamins.

Organic foods often cost more than conventionally grown ones, and that cost can seem prohibitive, especially if you have a large family or if you are working with a tight budget. One of the best ways to be in control of the foods that you are eating without having to spend more than your budget can handle is to grow a garden – even a small one. If you live in an apartment and have no lawn or yard, try growing greens in con-tainers on your porch or patio, or even inside near a sunny window. The savings will help you to afford organic items you cannot grow on your own.

This having been said, here is a summary of the Environmental Working Group’s list detailing the “dirty dozen” or the foods that are normally worst when it comes to retaining toxicity from pesticides and other chemicals. It is estimated that one can re-duce exposure to pesticides by about 80% simply by choosing organic versions of the following 12 foods.

Â Apples – Many of the green smoothie recipes in this book contain apples. Un-fortunately, these fruits are prone to fungus and pests, so they are usually sprayed liberally with fungicides and pesticides.

Â Celery – According to the USDA, conventionally grown celery contains over 60 different pesticides. Skip it unless it is organic.

Â Cherry Tomatoes – Delicious, right? These delicate little fruits are only safe to eat and add to your green smoothies if they are organic.

Â Cucumbers – You can peel cucumbers to eliminate wax and get rid of some chemicals, but these watery vegetables absorb pesticides and other toxins into their flesh. These are really easy to grow if you have space, and the organic ver-sions are not terribly expensive. If you can’t get organic cukes, choose a different veggie to add to your green smoothie.


Â Grapes (Including Raisins) – It can be very difficult to wash all the toxins off grapes. Organic ones just need a light rinse.

Â Hot Peppers – Jalapenos and other hot peppers are not found in many of these recipes, but they are a fantastic addition to green vegetable smoothies. They are often laced with toxins, so be sure to buy organic.

Â Nectarines – Like apples, these delicate fruits are susceptible to pests. Buy and eat organic only.

Â Peaches – Just like nectarines, peaches are often imported and are always sprayed unless they’re grown organically.

Â Russet potatoes – You’re probably not going to put a russet potato into a green smoothie, but most of us enjoy eating them from time to time. Either choose a different potato variety or buy organic russets; these potatoes are usually laden with pesticides.

Â Strawberries – Unfortunately, these beautiful fruits are only really safe to eat and add to smoothies if they are organic. Conventionally grown ones have a heavy pesticide load.

Â Spinach – Lots of the recipes in this book call for spinach. If you can’t find or-ganic spinach, choose a different green!

Â Sweet bell peppers – Like hot peppers, sweet bell peppers have a heavy toxin load. Buy them organic or try growing them yourself.

Â Many other fruit and vegetable varieties are heavily sprayed with pesticides and treated with other chemicals, so it’s best to go all organic if at all possible. Buy-ing in bulk will help you save money, and freezing what you’ve purchased helps save time and prevents waste.

Â This being said, some conventionally grown fruits and vegetables are much safer. Here they are: The “Clean Fifteen.”

Â Onions – Insects usually leave onions alone, and the same can be said for garlic. Farmers don’t typically spray these vegetables much.

Â Avocados – Thanks to their thick skin, which is not eaten, avocadoes are fine even when they’re not organic.


Â Sweet Corn – Be on the lookout for sweet corn and add it to a green smoothie if you want to. Just be sure what you buy isn’t genetically modified.

Â Pineapple – Thanks to their thick skin, conventionally grown pineapples are safe to eat. Big Pharma companies like Monsanto and Dow are coming out with GMO varieties, so be on the lookout for non-GMO varieties and choose those.

Â Asparagus – This quick-growing vegetable does not carry a heavy pesticide load and is safe to eat even when it’s not organic.

Â Mango – Mangos have thick skin and are safe to enjoy even when they are not organic. Be sure to rinse them well before cutting into them.

Â Peas – Peas and sweet peas are safe to eat even if they’re not organic.

Â Kiwi Fruit – The kiwi’s fuzzy skin protects the fruit inside from absorbing a lot of pesticide. These big berries are safe to enjoy in green smoothies, even if they’re not organic.

Â Cabbage – Cabbage does not attract many pests, so farmers don’t use much pesticide to grow it. It is safe to enjoy, even if it is not organic.

Â Eggplant – Eggplant is another safe choice thanks to its low pesticide load.

Â Papaya – Papaya is usually grown without many pesticides, and its thick skin protects the fruit inside. Choose non-GMO papayas if possible.

Â Watermelon – Thank goodness! One of our favorite fruits is totally safe to enjoy even if it’s not organic. Its heavy skin shields the fruit inside from pesticides and other chemicals. Be sure to wash it and other similar melons before cutting.

Â Broccoli – Broccoli does not retain pesticides well, even though they are used during the growing process. It’s ok to enjoy non-organic broccoli.

Â Regular Tomatoes – Beefsteak, roma, and other tomatoes don’t usually require lots of pesticide like cherry tomatoes do. These are OK to enjoy, even if they are not organic.

Â Sweet Potatoes – Sweet potatoes can add a velvety texture to green smoothies, and as they’re grown without many chemicals, they are safe to enjoy even if they’re not organic.


Enjoying Organic Green Smoothies on a Budget

Many people are interested in creating a green smoothie habit, but they fear their budgets will suffer due to the often high costs associated with organic fruits and

vegetables. Don’t fall into the trap of believing that green smoothies will cost you more than the foods you are eating now; and remember, your health will improve with every green smoothie you drink so the cost of medications, travel to and from the doctor, and maybe even your health insurance will go down.

Besides keeping the long-term cost savings in mind when considering how organic green smoothies will affect your pocketbook, you can use the following strategies to ensure you have the ability to enjoy as many organic fruits and vegetables as possible without breaking the bank. Not only will these methods save you money, many of them are fun!

GardenDo you have a lawn or even some flowerbeds? What about a patio or porch where you could grow some food in containers? Healthy greens, strawberries, cucumbers, squash, and many other fruits and vegetables are very easy to grow, and if you keep harvest-ing what you’ve planted, many of these plants keep on producing fruits and vegetables throughout the season.

If gardening sounds overly challenging to you, seek help from local gardening experts, friends, or neighbors. There are many books and websites dedicated to organic garden-


ing, and if you like Facebook, you’ll find many communities there that are completely dedicated to sharing tips that make gardening simple. Start small and get comfortable with the act of growing plants. Once you get a feel for the process you’re very likely to enjoy it and expanding your garden in future seasons will come naturally.

If you don’t have much space of your own to garden in, look for a community garden near you. These gardens are literally popping up all over the place, and many of them do not allow pesticides or herbicides of any type. While some charge a nominal fee for land use and water (usually well below $100 annually) others are free to use. I personally have a large plot in a free community garden. Besides having complete freedom to grow my own organic vegetables and fruits, I get to enjoy spending time socializing with other like-minded people who are willing to help with garden chores when I can’t be there. If you are brand new to gardening, this might be the best way to go at first, even if you have room to grow a garden at home.

Buy in BulkWhile it’s great to support local farmers, the fruits and vegetables they produce some-times cost a bit more than what you’ll find at larger venues. This makes sense as these farmers must make ends meet and as the fresher the foods you use in your green smooth-ies, the more nutrients they will contain; however, when you’re on a budget, you’ll find that large stores that sell in bulk often offer the best prices. If you’re concerned about spoilage, simply freeze the produce you won’t be able to use right away. This way, if you find organic fruits and vegetables on sale for a good price, you’ll be able to enjoy the cost savings even longer. If you don’t have a large freezer, consider asking a friend or family member who does whether they have a bit of extra freezer space for your fruits and vege-tables. A full freezer uses less electricity than an empty one does, so it’s possible that you won’t be the only one saving money.

Larger packages of produce – even organic produce – typically cost less per ounce or per pound than larger packages do, so even if you’re shopping at a pricier market, spend a moment determining which size package gives you the most food for the least money. This is a smart strategy to use even if you are not on a strict budget.

Buy Produce When it is In SeasonAnother very smart way to save money on fruits and vegetables for green smoothies is to buy fruits and vegetables when they are in season. There are some, such as bananas, which are available year-round at about the same exact cost. Other items, like strawber-ries, raspberries, peaches, and nectarines cost much less when they are in season, and they taste better when they’re at their peak, too.


If you live near an organic orchard, find out whether you can visit and pick your own fruits. This is a great way to get the freshest produce available, plus it provides you with a sense of accomplishment while saving you money. Fruits like apples and pears last a long time when kept in a cool, dry place; I like to keep apples in a large, well-aired bin in the garage throughout the late fall and winter. While I must invest a little time by visiting my local orchard and picking fruit myself, it’s a fun outing and one I look forward to each autumn.

There are also berry and vegetable growers in some areas who offer their customers the opportunity to pick fresh organic produce. This is fun, plus it saves you money. I visit a local strawberry farm each spring, pick strawberries during the morning hours, then spend a few hours at home trimming the fruit and preparing it for freezing. I get to enjoy fresh organic strawberries all year at a fraction of what they would cost me at the supermarket, plus each time I open a bag of these berries, I recall how much fun it was to pick the berries just after sunrise, listening to the sound of the birds and smelling the fresh, fragrant aroma of ripe strawberries, healthy soil, and morning dew.

Use Shopping RewardsIf you don’t have shopping rewards cards from grocery stores near you, you are missing out on major savings, not just on organic foods, but on other items you use frequently. By using rewards cards, clipping coupons, and keeping an eye on the grocery store cir-culars that in most places arrive in the mail each week, you can save loads of cash. While you might have to invest an hour or so of time each week clipping coupons and compar-ing prices, the savings will soon add up, leaving you with more money in your pocket.

Save Money on Health InsuranceOne side effect of consuming green smoothies on a regular basis is weight loss; another is improved health. Many people find that they lose weight rapidly, and they notice that chronic symptoms and conditions are either drastically reduced or disappear completely.

Most health insurance companies charge unhealthy, overweight customers signifi-cantly more than they charge those who are in good health and who are at a healthy body weight. Once you have lost weight and have begun to feel better, ask your health insurance company to reevaluate the cost of your policy. If the health insurance compa-ny you use now refuses to help you, start shopping for a new policy.

Now that you know more about how going organic can actually help you save mon-ey, I bet you feel even more excited about including plenty of green smoothies and whole, organic foods in your daily diet. You’ll be amazed at how much money you save in the long run just by using these tips and you’ll be surprised at how much better you


will feel in just a short amount of time. Not only will your waistline thank you, your pocketbook will, too.

1 bunch kale1 pound spinach1 head butter lettuce1 head romaine lettuce1 pound blueberries1 pound strawberries1 pound raspberries

6 apples6 oranges3 peaches2 mangos1 pound grapes1 bunch bananas1 medium cantaloupe

Sample Weekly Shopping List, 1 Green Smoothie Per Day


Green Smoothie Hacks and FAQs

Now that you have learned the basics about creating healthy green smoothies, it’s time to learn a few quick, easy shortcuts. I like to call them green smoothie hacks.

First, let’s talk about freezing greens. If you can’t go shopping for fresh food every day, you may want to freeze some of your greens to prevent them from oxidizing. Freez-ing greens is simple. All you need is fresh, clean greens. You can chop them up ahead of time to make things easier on your blender when it’s time to make smoothies.

Chop the greens carefully with a sharp knife. Measure out portions appropriate for use in smoothies. Pack the greens into freezer bags, and then mark the bags using a sharpie-type marker. Pack the bags into your freezer and forget about them until it’s time to use them – it’s that simple!

Next, let’s discuss preparing greens so they last as long as possible in the refrig-erator. The one thing you do not want to do when you get your greens home is wash them ahead of time! Doing this will strip the greens of their natural protective coating and cause them to spoil faster.

To make greens last as long as possible in the refrigerator, take them out of their original packaging. Prepare produce bags or containers by laying a section of paper towel inside each container. Next, go through the greens, looking for any spoiled bits and discarding those. Finally, place the greens into the containers and seal them. Place them inside the crisper section in your refrigerator. Wash them when you are ready to use them, and chop them up at that time, too.


There are special bags and other containers on the market which are designed to make produce last longer by allowing it to breathe while in the refrigerator. I strongly recommend that you purchase a few of these. They’ll pay for themselves rapidly by keep-ing your fresh produce fresh and preventing spoilage!

Finally, let’s discuss prepping smoothie recipes in advance and freezing them. If you are frequently busy and you think you might not have time to deal with fresh fruits and vegetables on a daily basis, cut the amount of preparation time significantly and prepare yourself for success by simply prepping recipes in advance. Choose fresh fruits and vegetables, prepare them as appropriate, and then place all the ingredients for a single smoothie into a freezer bag and mark it with the smoothie name and the date you packed the items. Pop them into the freezer and forget about them until time to use them! Once you are ready to make your smoothie, just thaw the bag out by placing it in a bowl full of cool water or leaving it overnight in the refrigerator. Now you have smoothies ready to go, and you hardly had to work for them at all!

Last, but not least, let’s review some ways to get the most out of your new green smoothie habit. By now, I’m sure you’re excited, and I bet you have even tried some of the green smoothie recipes that I’ve included here. If you haven’t, I want you to pick one out just as soon as you finish reading this book, and I’d like you to make it and enjoy it just as soon as possible! You’ll wonder what took you so long!

So first things first, start out easy. Your system is going to need to adjust to all the fiber and nutrients you are pouring into it, and you might have some detoxification side effects like pimples, headaches, and at the very least, some interesting trips to the restroom. These side effects won’t last long and they are completely normal. All the tox-ins in your system now will be flushed out, and you’ll then be starting with a nice clean slate.

The second thing I want to remind you of is to keep your good habits going. Do not drink a green smoothie in the morning, and then put a damper on your progress by eat-ing junk all day. A little treat now and then is fine, but remember that you are working to create the best, healthiest body possible and eating junk will not lead you down the path to success.

Finally, I want to remind you once more of how important it is to always choose organic foods whenever possible. Chemical pesticides and herbicides are everywhere these days, and though you might think you can wash them off your food, some of the chemicals are absorbed into produce and in turn, make their way into your body. Tak-ing in more toxins is the last thing you want to do! So go green, go organic, and watch fantastic changes take place in your life.

Now, let me be the very first to raise a glass – one filled with a delicious green smooth-ie – to your health, your total wellbeing, and your success. If I could do it, anyone can!


Green Smoothie FAQs#1 Why should I put greens in my smoothie?

If you don’t, it won’t be a Green Smoothie. You will also be missing out on all the nutrients that greens have to offer, some of which like Vitamin K are almost non-exis-tent in other foods. Without the greens your smoothie will not be as filling or anywhere near as nutritious. Besides, you won’t be able to taste them after you have added all of the other delicious ingredients in your smoothie!

#2 What is actually meant by a bunch of greens?

A bunch of greens is 4 to 5 cups of chopped greens. It does not necessarily corre-spond to the size of bunches in which you buy them, because different greens come in different sizes. You can also use bagged salad greens. If you reach and grab a large hand-ful, it should come to approximately a cup when it is chopped. In Green Smoothies, the greens that you use do not have to be in exact measurements, a little more or a little less, really doesn’t matter.

#3 How long will my Green Smoothie keep in the refrigerator?

A smoothie will keep however long the ingredients will keep. It is recommended not to keep them more than 24 hours, and for optimum flavor and nutrition you should drink them right away or at least within a few hours, say breakfast and lunch. As soon as the smoothie ingredients are processed and exposed to the air, oxidation begins and the nutrients begin to lose their potency.

#4 Are there any fruits and vegetables I should not mix together?

What ingredients you choose to use is strictly a matter for your own taste buds. This is an opportunity to try new things. The only thing you should be cautious about is us-ing any fruit or vegetable that you know you have had an allergic reaction to in the past. Just replace those items in your recipe with something else. The only reason not to mix any fruit or vegetable, other than allergies, would be if it causes you to have digestive difficulties.

#5 What if I get tired or bored with Green Smoothies?

Try some new and exotic fruits or some vegetables you never thought to add. Go to the spice rack and pick out your favorite herbs, spices and extracts. Try them all with different food combinations. There are millions of ways to mix it up, so put on your thinking cap and soon you won’t be bored with your Green Smoothie any longer!

#6 I am a Vegan. Are green smoothies right for me?


Absolutely! Green smoothies are free from all animal products, although some peo-ple choose to add honey on occasion. If you choose not to consume honey and want to add extra sweetness to a green smoothie, you can use another natural sweetener such as stevia (my favorite!) or agave nectar.

#7 Are all smoothies healthy for me?

Unfortunately, many commercially produced smoothies are filled with artificial col-ors and artificial flavors, not to mention loads of harmful sweeteners. To ensure you are getting the best nutrition possible, make your own green smoothies at home, or visit a juice bar where healthy green smoothies made only with real fruits and vegetables are on the menu. If you are not sure what is in a smoothie, ask! You have the right and respon-sibility to know what is going into your body.

#8 I don’t have a lot of space in my kitchen. Is a personal blender OK to use for mak-ing green smoothies?

Any blender will work for making green smoothies. The most important thing to remember is that any green smoothie is better than no green smoothie! So even if all you have room for is a small blender, get that one and enjoy using it. You might have to modify some recipes or blend your fruit and vegetables in small batches in order to get great results from a small personal blender, but in my opinion, it’s totally worth the effort.

#9 I like to use frozen fruit because it is convenient, but my blender has a hard time breaking it down. What can I do to make working with frozen fruit easier?

Letting your frozen fruit thaw for a while is the best way to reduce the burden on your blender. You can put your frozen fruit in a bowl and let it thaw in the refrigerator overnight if you like, or you can set it out for 30 minutes to an hour while you take care of other things around the house. I like to put mine on the counter in the morning, then go take a shower and get dressed. That takes about half an hour, and when I come back into the kitchen, the fruit is just right.

#10 I’m interested in superfoods. Can I add those to my green smoothies?

Yes, definitely! Superfoods like blue-green algae, spirulina, flax seed, maca, and acai are fantastic additions to green smoothies. You can normally find them at health food stores and online. Remember that raw foods are best and look for the freshest, healthiest superfoods you can find. And I have to say; don’t be afraid to try new things, especially if you are worried that the flavor might put you off. One of the nicest things about these green smoothies is that the flavors are fantastic, and the taste of the fresh fruit really does disguise unfamiliar tastes. So experiment away!


#11 Are green smoothies OK for kids to drink?

Yes! Kids can drink green smoothies. Adding green smoothies to your child’s regular intake is a fantastic idea. Make the green smoothies exciting for the child to drink, and be sure to make the smoothies all about fun, especially at first. You can also make the green smoothies and freeze them in popsicle molds. Kids love homemade popsicles and a popsicle made with fresh green smoothie is a wonderful, healthy treat.

#12 How should I prepare my smoothie ingredients?

You’ll want to be sure all the fruit and vegetables you use in your smoothies are ab-solutely clean. Use a produce wash to get all the wax off the fruits you use, and never try to take shortcuts and make a smoothie without first thoroughly cleaning your fruits and vegetables. After washing all the ingredients, cut away stems, inedible rinds, and bad spots if there are any. Next, open the fruit and remove any seeds. When making a green smoothie, only use the parts of the fruit or vegetable that you would normally eat. Also, keep in mind that anything tough or fibrous can clog your blender blades. You might need to chop some things, such as very firm apples, into smaller pieces to make it easier for your blender to handle the job.

#13 How thick should my smoothie be?

That’s totally up to you. Some people like really thick, creamy tasting smoothies, while others prefer smoothies with more liquid. All that really matters is that you make green smoothies you enjoy. If you enjoy them, you’ll keep on drinking them. Customize the recipes in this book and you’ll be satisfied!

#14 There is a lot of froth forming on top of my smoothies. Why is this happening and what can I do about it?

Some fruits, including really popular ones like apples and pears, have a tendency to produce a thicker head than others. Some people really like this froth because it can have creamy consistency; others don’t like it so much and want to get rid of the froth. If you fall into the second category and want to eliminate froth that forms on top of your smoothies, simply skim the froth off with a spoon and drop it into the sink. If you don’t want to spend time doing this, invest in some nice drinking straws and just enjoy the smoothie from the bottom of the glass. The froth will stay on top, and once you’ve consumed everything else, you can simply rinse it out of the glass.

#15 I have a juicer and I enjoy making fresh juices. How can I incorporate those into my smoothies?

Great question! If you have a juicer, you’re in luck because you’ll never have any trouble finding fresh juices with no added sugar or preservatives to add extra flavor to


your smoothies. Make the juice first, and then pour it into the bottom of the blender. Add the smoothie ingredients on top of the juice and just blend as you normally would. This is a good way to add citrus flavors like lemon, lime or orange to your smoothie.

#16 I am thinking about going on a green smoothie fast. Can I do this?

You can use green smoothies for a fast, of course! Be sure to talk with your doctor though, before you go on a fast. Fasting can be hard on your body, and the side effects associated with detoxification can be intense. This being said though, I go on smoothie fasts about once every three months. I totally reset my taste buds this way and I break any bad habits that might have been forming. Keep in mind that you do not have to go on a smoothie fast to lose weight! Once your body’s cells start getting the nutrition they have been missing out on, you will notice that your body is willing to let go of the extra pounds.

#17 My green smoothie has a brownish color. Is this normal?

Certain fruits lose their color once you add the greens to your smoothie, and the whole thing will take on a brown look. This usually happens with fruits that are red in color! Keep in mind that red and green are opposite colors, and when they are mixed, the result is the color brown. This is exactly what is happening with your smoothie. It will still taste delicious, even if it is brown because you’ve mixed greens with red fruit.

If your smoothie has been stored in the refrigerator and is turning brown, that’s probably happening because of oxidization. When you cut an apple open and let it sit exposed to open air, the flesh on top turns brown. It’s still good to eat, it has just changed color. This is what is happening to a smoothie that has not been drunk right away.

As a reminder, be sure to drink your smoothies as soon after making them as possi-ble. This way, you receive living nutrition!

#18 How quickly can I expect to digest my green smoothie?

Digestion is different for everyone, but in general, your green smoothie should be digested within thirty minutes to one hour, so long as that is all that’s in your stomach. As a baseline, water is digested immediately, and fruits and vegetables are usually digest-ed within 40 minutes of ingestion.

#19 When is the best time to drink my green smoothies?

You can enjoy a green smoothie anytime! I always recommend enjoying a green smoothie first thing in the morning, and then having another one a few hours later if possible. Consuming your green smoothie early in the day ensures your body gets access to the nutrients the smoothie contains, and that ensures that you’ll be getting the best nutrition you possibly can. Drinking a green smoothie first thing in the morning sets you up for a day filled with great things.


#20 Is there such a thing as drinking too many green smoothies?

I always say, “Everything in moderation!” If you drink so many green smoothies that you are taking in more calories than your body needs, then you would be drinking too many green smoothies. You will notice that as your diet improves, cravings drop and it does not take such an effort to take in enough nutrition. As green smoothies are so filling and rich tasting, overdoing it is a problem most people never have to worry about.


In Conclusion

We have worked hard and we have learned much about Green Smoothies, and having a happy healthy body. The fact is; it’s easy and anybody can do it. No

special equipment or appliances, no expert culinary skills required!Now we know that we can throw those old food groups out the window, because

they really don’t mean a thing. What matters is the nutrition you get from your food, and whether or not you are full and satisfied. It makes absolutely no difference what food those nutrients are in. You don’t have to eat meat or dairy if you don’t want to, and your bones and teeth are not going to fall apart.

You can get the same calcium, Vitamin D and protein from so many other foods. However, that option is always open. You may choose to use your Green Smoothies, for breakfast, a snack, lunch or whatever you choose and still eat any meal you choose any other time. Of course, the healthier those other meals are the sooner you will see the Green Smoothie benefits.

I am not here to preach a vegetarian diet or a raw food diet, or any other kind that would prevent you from enjoying a party or a holiday with your family. It’s just that if you make a habit of not indulging in those types of foods every day, and adding that Green Smoothie to your diet, you will see and feel a major difference before long!

The truth is; if you replace one meal a day with a Green Smoothie, you will feel better, you will have more energy and maybe even lose a pound or two! That is a deal I can live with! How about you?

Fresh foods are just better for you all around than any processed pre-packaged food will ever be, no matter what they claim. And the truth is that fresh food in most cases is not as expensive as those popular products bearing expensive name brands. We all know about paying for name brands, now don’t we? Why should we fill our bodies with all of


those empty calories that cause our bodies to have to work too hard to get rid of, while they cloud our minds, and make us feel sluggish and tired? And forget losing any weight!

We have learned all the techniques we need to live happier, healthier, more well-bal-anced lives. We know it is possible to get rid of stress, boost our energy and immune system, and improve our hair and skin. What do we have to do to achieve all of this? Just have a simple and delicious Green Smoothie at least once a day, and more often if the mood and the desire strike us.

I cannot express to you what the Green Smoothie means to me. It has given me a new lease on life in my middle years, literally!

Your Green Smoothies are going to give you energy that you are going to want to use. Start out slow and take a stroll at lunch or in the evening. Take the stairs instead of an elevator whenever possible. Try parking farther away from where you are going, and walking in. Play with your dog or play with your children; throw a ball or a Frisbee in the park. Remember to have that Post Workout Green Smoothie to reboot your energy and replace the nutrients that you burn.

Never let yourself get dehydrated, drink lots of water, and I know that’s what they all say! But, it is true. Your body is well over 70% water and must be constantly replenished. Without water, nothing in the body works right. That is why most Green Smoothie recipes incorporate some type of water or ice.

Green Smoothies offer a unique opportunity to incorporate many healthy nutrients that you may not normally be getting, simply because you do not like the foods that pro-vide those particular nutrients. With smoothies, you can actually add highly nutritious vegetables and fruits to your diet and you won’t even be able to taste them.

When you choose a smoothie for a meal replacement or snack, you will actually be saving yourself some time that you can spend doing something else that you enjoy! What better way to get complete and satisfying nutrition every day!


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A Special Request From Elizabeth

Th ank you so much for reading my book. I hope you really liked it! As you probably know, many people read through the diff erent reviews on Amazon before they decide to purchase a book.

If you enjoyed reading my book and feel like you’ve got some great tips and infor-mation about smoothies, could you please take a minute to leave a review with your feedback?

You can do so right here: http://www.amazon.com/Th e-Green-Smoothie-Diet-Solution/dp/1480150223/60 seconds of your time is all I’m asking for, and it would mean the world to me.

Th anks For Your Help!

Yours truly,Yours truly,

Elizabeth Swann (Miller) has over 10 years of experience as a practicing Naturopath (ND) specializing in healing through nutrition. She has degrees both in Psychology and Naturopathy.

As a person struggling with overweight throughout her childhood, teens and early 20’s, Elizabeth decided to take charge, take stock and start making changes in her life for the better.

Her experiences with thousands of clients and her own personal experiences have led her to become an author. Her goal is to educate as many people as possible about the healing powers of food and how to easily incorporate these changes into daily life.

Elizabeth is happily married, has two beautiful daughters and currently lives and practices in Mount Carmel in sunny Israel.

Want to talk with Elizabeth? Email her at: [email protected] on her website: http://www.greensmoothies.me

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