5 Day Green Smoothie! Challenge GUIDE BOOK

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Paula Potter
5 years ago
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1 GUIDE BOOK By: Julie Dargan RN, ND, BHSc Welcome to the 5 Day Green Smoothie! Challenge. The best way to predict your future is to create it. Abraham Lincoln So let s go ahead and start creating a better future! I have made this plan super easy for you. All the hard work and research is done, giving you a fantastic guide to help you gain energy and start to lose weight in just 5 days! If you do not know me, I am the Menopause Whisperer. I am a Nurse, Naturopath (BHSc), Author & Speaker. I work with women 45+ years and beyond. This is a time when your metabolism slows down and weight goes up. I have years of experience in nursing and nutrition and love using my knowledge helping women just like you!

2 Want to feel great in just 5 days! Your health starts with what you put inside your body, as well as how you move your body. Eating nutrient dense, satiating foods is a must for long-term health and wellness. Starting your day with a green smoothie will do amazing things to your metabolism. In the next 5 days there will be. NO counting calories NO popping of magic pills NO deprivation. Benefits include More energy in your day You may find yourself craving healthier foods and therefore will be eating better without realising it. Increasing your metabolism assisting your digestion. Start burning any excess fat. Hydrate your body and plump up your skin. Promote healthy bowel movements. Decrease your appetite for processed foods and sugars...all working towards helping you to fast track your weight loss start up regime. All you need to do is simply incorporate 1 green smoothie a day for the next 5 days into you diet. That is all it takes to get you started on the right road. All you need to do it the following: Make sure you have all your ingredients at hand (see the shopping list on page 5, recipes page 6-10) A blender And that is all. I will guide you every step of the way with recipes, storage tips and more

3 PREPARATION IS THE KEY SO LET S GET STARTED Read this guide before you begin. I have done all the research for you. By fully reading the guide you will be prepared for the 5 Day Green Smoothie Challenge. As you read this guide you will find a shopping list as well as a quick recipe guide each green smoothie. This is to make sure you are organised for each day of the challenge. Each day of the challenge you will receive an from me so keep a look out for them in your inbox (make sure to check your other boxes, such as the Promotional Tag, in case you miss them). I will be sending out the first on Tuesday 7th March 2017 to get you ready! Be sure to join my Private Facebook group where you can ask all the questions you wish to a group of like-minded women. This is a private group so only those in the group will see your questions, and not anyone else so feel free to ask any question you wish. Rest assured, what is said in the group stays in the group.

4 FREQUENTLY ASKED QUESTIONS 1. Do I eat my normal meals or do I just have 1 green smoothie a day? Short answer, yes you do eat your normal meals with a few little tweaks. Each day I have suggested a green smoothie for you to try out. This can be a replacement for breakfast, lunch or dinner, or it may be an addition to one of these meals, just decrease the size of the meal you are replacing. Another option is to make up your green smoothie and have it in a glass jar with a tight fitting lid, and sip it throughout the day. 2. I find it strange to add a slice of lemon to my green smoothie? I like to add a small amount of lemon to preserve and keep the smoothie blend as fresh as possible. This allows you the option to make up a big batch and leave it in the fridge overnight for one to three days, the taste and satisfaction will remain. I also love the zing that it gives to a green smoothie. Many women were hesitant to add a slice of lemon to their smoothies in the last challenge but once they did they were converted. Adding the lemon is not a must. I love it for flavour, especially with the peel still intact.

5 3. I often get asked for substitutions in case of allergies or some products being out of season so I will answer those queries now. You can substitute the spinach for swiss chard (silverbeet) or romaine. If you really want to increase the benefits of the green smoothie you could substitute with kale or rocket (arugula) but this can make it less pleasant to drink, depending on your taste buds. Banana and avocado can be interchanged as they will both give the same creamy texture. The avocado is added as a source of healthy fats. If you are not able to purchase ready to use avocado you can replace with 1 tablespoon of coconut oil or 2 tablespoons of cashew nuts. You can also freeze avocado when they are in season (simply cut in half and remove the skin and pip before freezing) and then defrost slightly before adding to your smoothie. Hemp powder can be replaced with ground flax seeds, almond meal or nut butter. 4. How much does each recipe make? Each recipe is for 1 person and makes roughly 2 cups. Be sure to keep stored in an airtight container in the fridge.

6 5. How long does my green smoothie stay fresh for? Do I have to drink it straight away? If you have a good quality blender you can prepare the smoothies hours in advance. If time is short in the mornings, I suggest you make your smoothie the night before and keep refrigerated overnight. You are still getting the optimal benefits but not as much compared to if you drank your smoothie straight away. 6. Should I drink my green smoothie at room temperature? Having your green smoothies at room temperature (taken out of the fridge for about 30 minutes is made the night before) is like a green light for the digestive system and allow the nutrients to be absorbed better. I do not recommend that you add ice or frozen fruits to your green smoothie. This causes the intestinal blood vessels to constrict hinder the metabolism process.

7 7. Do I have to follow each recipe exactly as they are written and in that order? You are able to change the recipes if you feel like it. All of the recipes given are meant to inspire you to eat and live healthy, not to burden you with vegetables and fruits that you can t access, you don t like, or are allergic to. The recipes are made to simply taste great and give your body access to fresh and raw ingredients. If there are adjustments that would make the recipe work better for you, then that is fine. You can have the same green smoothie for all 5 days if you wish also. You need to do whatever suits your time frame, your constraints and your taste buds to make this a successful and enjoyable challenge. 7. *Do I have to add the parsley? You do not have to add the sprig of parsley to every green smoothie. You may choose to add it to just one and see if you like it. The benefits of adding this superfood to your green smoothie is that it stimulates the bladder, liver, kidney, digestive system, thyroid and stomach to work efficiently.

9 Day 1: Metabolism Kickstarter INGREDIENTS 1 cup spinach 1 cup water ½ avocado 1 pear 1 slice lemon 1 broccoli stem *1/4 bunch parsley, stems cut (optional) DIRECTIONS Put spinach and water into blender first and blend until smooth. Add rest of ingredients and blend again until smooth.

10 Day 2: Cooling Smoothie INGREDIENTS 1 cup spinach 1 cup water ½ banana (roughly 2 or 5cm) 1 apple 1/2 (1-1.5 cm) cucumber 1 slice lemon *1/4 bunch parsley, stems cut (optional) DIRECTIONS Put spinach and water into blender first and blend until smooth. Add rest of ingredients and blend again until smooth.

11 Day 3: Where s the broccoli? INGREDIENTS 1 cup spinach 1 cup water ½ banana (roughly 2 or 5cm) 1 pear 1 broccoli stem 1 slice lemon *1/4 bunch parsley, stems cut (optional) DIRECTIONS Put spinach and water into blender first and blend until smooth. Add rest of ingredients and blend again until smooth.

12 Day 4: Fluid be gone! INGREDIENTS 1 cup spinach 1 cup water ½ avocado 1/2 (1-1.5 cm) cucumber 1 apple 1 slice lemon *1/4 bunch parsley, stems cut (optional) DIRECTIONS Put spinach and water into blender first and blend until smooth. Add rest of ingredients and blend again until smooth.

13 Day 5: Keep It Simple! INGREDIENTS 1 cup spinach 1 cup water 1 pear ½ banana (roughly 2 or 5cm) 1 slice lemon *1/4 bunch parsley, stems cut (optional) DIRECTIONS Put spinach and water into blender first and blend until smooth. Add rest of ingredients and blend again until smooth.

14 Disclaimer: All information presented in this guide is for informational purposes only. These statements have not been evaluated by the Food & Drug Administration. This guide is not intended to diagnose, treat, cure or prevent any disease and is not intended to be a substitute or replacement for any medical treatment. Please seed the advice of your local healthcare professional for your specific health concerns. Individual results may vary. Menopause Whisperer 2017

THE BEyond the smoothie Challenge Recipe Book. Getpurevitality.com

THE BEyond the smoothie Challenge Recipe Book Getpurevitality.com Welcome to the Beyond The Smoothie Challenge! This challenge is so much more than just about making smoothies it s about empowering you