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THE 30-DAYGREEN SMOOTHIECHALLENGEBY JADAH SELLNER JEN HANSARD SIMPLEGREENSMOOTHIES.COM
THIS IS not a diet. It’s a lifestyle.SIMPL E GR EEN SMOOTHI ES, LLCCopyright 2013 Jadah Sellner & Jen HansardAll rights reserved. No part of this publication may be reproduced, stored in a retrievalsystem or transmitted, in any form or by any means without the prior written permission ofthe authors, nor be otherwise circulated in any form of binding or cover other than that inwhich it is published. Modification of this design does not void the copyright.The authors are not certified nutritionists or medical practitioners, and do not intendanything in this book to be construed as medical advice or treatment. Neither the authorsnor publisher of this book assume any liability for undesired outcomes that may occur as aresult of following the suggestions and procedures described herein. Readers who have anunderlying health condition which requires medical attention are urged to consult with theirmedical practitioner before utilizing the information in this publication.
TABLE OF CONTENTS1. THE 30-Day Green SmoothieChallenge 101. 4 The RulesYour 30-Day Green Smoothie Challenge BasicsJoin our Facebook Instagram CommunitiesInspiration! Testimonials & Success Stories2. Beginner’s Luck. 9 Getting Started: Equipment We RecommendGreen Smoothie Tips & TricksBeginner’s Luck Green Smoothie RecipeInspiration! Three Must-Watch Films3. Challenge #1: Adda Protein Boost. 14 What’s So Important about Protein?Jadah & Jen’s Favorite Plant-based ProteinChallenge #1 Shopping ListInspiration! Yummy Protein-Rich Recipes4. Challenge #2: RotateYour Leafy Greens. 20 Kale today, Spinach TomorrowGreat Leafy Green OptionsTips for Using Leafy Greens in SmoothiesChallenge #2 Shopping ListInspiration! Drink Your Greens Recipes5. Challenge #3:Add Good Fats. 27 The Benefits of Good FatsHow to Choose the Best FatsOur Favorite Green Smoothie FatsChallenge #3 Shopping ListInspiration! Good Fat Recipes6. Challenge #4:Superfood Smoothies. 33 What are Superfoods?Our Favorite Superfood Smoothie BoostersChallenge #4 Shopping ListInspiration! Superfood Recipes7. FAQ’s: Questions andanswers about the GreenSmoothie Challenge. 388. Printer-friendlyGREEN SMOOTHIERecipe Cards. 43MEET THE AUTHORS. 50Final Words. 51“Nature itself is the best physician.”— Hippocrates
“I don’t even see it as a 30-Day challenge.more like an everyday lifestyle.”- Rayna Jude Aguon1of your lifestyle. This is not a diet— It’s time to nourish your body with raw fruits andvegetables daily and reap the rawsome benefits. We are here to take you on a 30-dayjourney that we hope turns into a lifetime commitment. Here are some of the results youcan expect during this challenge:1. More energy2. Shed some pounds3. Boost your immune system4. Clearer skin5. Less time in the kitchen — green smoothies are the best fast food!And if you’d like to kick the challenge up a notch, try two green smoothies a day for theentire month. Have them as snacks or meal replacements— it’s totally up to you. This 30-Day Green Smoothie Challenge is all about making green smoothies a partThe 30- Day GRE EN SMOOTHIE C HALLEN GEGreen Smoothie Challenge 101SimpleGreenS moothies.comchapter4
The RulesIf you’ve never embarked on a challenge like this before, you might be wonderingwhat’s involved. What are the rules?Well . . . there are no rules!The Green Smoothie Challenge is not a diet plan. You won’t be required to radicallychange your normal eating pattern, eat strange things, or go hungry. Please eat nutritiousmeals and foods you’re accustomed to and enjoy (all within moderation, right?). Allwe ask is that you commit to consuming one green smoothie each day of the 30-Daychallenge. By the end of the challenge, you should crave less processed foods and bedrinking green smoothies daily as part of your new healthy lifestyle. Are you excited?!Your 30-Day Green Smoothie Challenge Basicsmotivated and on track. We realize that no matter how motivated and strong your desire is to eat healthy, changing habits acquired over time can be difficult. So for the firstfew days we’ll be easing you into the challenge by introducing you to our easiest andleast time-consuming—but totally delicious—basic green smoothie recipes, such as theI just made this and it isgreat!!! I’m so glad I ran intoyour site. You’re the reasonwhy I am taking steps toliving a healthier lifestyle.— ShantoyaThe 30- Day GRE EN SMOOTHIE C HALLEN GE “Beginner’s Luck” smoothie (you can find the delicious recipe on page 12.)SimpleGreenS moothies.comThroughout the month, we’ll be giving you pointers, tips, and recipes to help keep you5
In keeping with our “no rules” rule, we’ve kept the challenge as flexible as possible.As long as you drink 1-2 servings (2 to 4 cups) of green smoothie a day, you’re free toadapt other aspects of the challenge to suit yourself, your time constraints, and yourlifestyle. Many participants find that drinking their daily smoothie leaves them so fulland satisfied that they don’t feel like eating a full meal afterwards. And that’s fine! Infact, we recommend replacing one (or even two) meals a day with a green smoothie.If that’s what you choose to do, rest assured that our smoothie recipes pack at least asmuch of a nutritional punch as you’d get from a typical meal—and usually, more.Green smoothies can be your breakfast of champions, your healthy fast-food lunch oreven your lean and mean dinner. Feel free to substitute your green smoothie for anymeal of the day. Do whatever works best for you. And while we recommend that youstart the 30-Day challenge with the Beginner’s Luck smoothie, if you’d prefer to try outsome of the other recipes instead, go ahead. Or get creative and invent your own! Justmake sure you take into account the perfect ratio of vegetables to fruits that we talkstep of the way to ensure that you and yourblender become BFF’s. Join our rawkin’Facebook community for answers to yourquestions, recipe inspiration, and support!We encourage you to share yourcommitment to the 30-Day Challenge onInstagram and your Facebook wall. Lettingyour friends know what you’re doing meansthey can support you as well. [Please tag@simplegreensmoothies so we can seeyour posts and encourage you.]We invite you to post photos on our wall as well as share which ingredients you usedin your green smoothie each day. We can’t wait to hear how the challenge goes foryou, so we can do the happy dance for you when you’ve made it 30 days! And don’t worry, we’ll be with you everyThe 30- Day GRE EN SMOOTHIE C HALLEN GEJOIN OUR FACEBOOK INSTAGRAM COMMUNITIESSimpleGreenS moothies.comabout in chapter 2.6
INSPIRATION! TESTIMONIALS & SUCCESS STORIESIf the 30-Day Green Smoothie Challenge sounds interesting to you, but you haven’tquite made up your mind to join us yet, read on. We held our first live challenge inJanuary 2013 and received rave comments from our participants. We aren’t bragging—well, maybe a little—but we hope their success will inspire you, too!“Well, let me say I have been sooo happy to join this challenge! It not only has helped with energybut has also helped with my stomach problems. Since I have joined this challenged I have gotmany of my family members to join and many of my co-workers at Bottala Orthodontics to join!Thank you for all the support and easy way to improve my friends, family and my health! Can’twait to continue this every day for the rest of my life!” - Kylene Donnert“My wife convinced me to try the 30-DayChallenge and while I wasn’t crazy aboutthe idea, I am so glad I did it. The spinachand kale are easily disguised, and most ofthe recipes were surprisingly good! I amalmost done with my 30 days and I’ve lost10 pounds!” -Josh Norland“Thanks so much for creating this page!! Ihave lost 10 pounds in 11 days and I’m alwayslooking forward to my daily smoothie! I stayfull for so much longer and it is gettingme prepared for my 90-day beach bodychallenge!! This will be a regular challenge/regular occurrence for me from here on out!I feel wonderful!” - Christina Miller“I’ve been on the green smoothie way of lifefor the past several weeks and I’m hooked!Since I’ve started the green smoothie challenge my desire for soda and sugary drinkshas gone to zero. I feel rejuvenated and fullof life, I thank my wife for introducing meto them!” -Steven GrimesThe 30- Day GRE EN SMOOTHIE C HALLEN GE “I just started. I feel that green smoothiesare a great way for me to get a variety ofvegetables since I am not a fan of salads.Making smoothies gives the taste of fruits,the nutrients of vegetables, and I don’teven have to chew! They’ve been a greatimprovement to my diet.”-Christopher Williams IISimpleGreenS moothies.com“I’m so glad I found your program, this really helped kickstart my clean eating, healthy, fitness adventure andI feel amazing. You are an inspiration!” - Casey Marie7
“I think I’m actually going to make this alife time challenge. I noticed I have moreenergy and my face has cleared out! Alsoit’s a great way for my 8 year old to haveher daily veggies. She looks forward tomaking the smoothies with me and lovesto try out different combinations. Thanksfor sharing. This is just what I needed.Cheers to a healthier life!”- Maricela Gonzalez-Martinez“I’m loving the challenge! I plan oncontinuing after my 30 days are up. I havemore energy, my face has cleared up andI’ve lost 5 lbs. in 2 weeks! It’s so easy andall the smoothies have been super tasty!!!!”- Jenni Walsh“I love this challenge! I’m addicted to thesesmoothies and can’t wait to drink themeach morning and afternoon.”- Kaitlyn Leigh McDonald“My 17 year-old daughter, 14 year-olddaughter, 8 year-old son and 4 year -olddaughter all LOVE them. My 4 year-oldalways asks if she can have some more ofthe ‘green drink.’”-Cynthia Salinas Montana“I have always found it a struggle to eatfruits and veggies like my momma tried toteach me. The 30-Day Challenge has madeit easy for me to get the nutrients I need, thegreen smoothies taste great, and momma isproud!” - Daniel Mottayaw“Just hopping on the green smoothieband wagon and I believe I’m here to stay.I purchased a 1000 watt ninja professionaland made your Vitamin C ImmunityBooster.it tastes fantastic and I have neverbeen this full from drinking a glass and ahalf of anything!!!!” - Robert Carson “I’m a convert. This challenge has beenamazing, the recipes are delicious—evenmy toddler loves them. I plan on stickingto two smoothies a day Monday throughFriday. Thank you for making this fun andyummy!” - Rashida Alake BThe 30- Day GRE EN SMOOTHIE C HALLEN GE“Been drinking green smoothies for 3months now, love a lot of the new ideas forthe smoothies! Glad we did the challenge.Trying things we never thought we wouldenjoy, even my 1 year old grandson loves‘em. Thanks!” - Kent ButlerSimpleGreenS moothies.com“What started out as a 30-DAY challenge has become aneveryday lifestyle choice; I never knew being healthycould be sooooo simple and delicious!” - Samantha Raymond8
“I will for sure continue, I’ve been feelinggreat to the point that I’ve changed theway I’m eating. It has helped a lot andgives me a lot of energy.”- Veronica Laguna2While you’re gearing up for the challenge, there are a few things you can do to getyourself into a green smoothie state of mind. Use this pre-challenge lead time toprepare mentally and physically to nurture your body with whole fruits and vegetables.Start by being conscious of how many fruits and vegetables are available at your grocerystore, and how many you either pass by or haven’t even tried yet. Add a few more fruitsand vegetables to your cart on your next shopping trip, and make note of a few newones that you’d like to try in the coming weeks.Try to eliminate junk food, processed foods, and heavy meat products as much aspossible in the run-up to your challenge, to get your body used to eating more lightlyand healthfully. Drink more water, and sip hot tea in the morning if it’s cold in your neckof the woods. Water is good for you, and more is always better! And finally, gather upthe few pieces of equipment you’ll need for your challenge, so you’ll have everything onhand when you’re ready to begin. Tips, Tricks & SuggestionsThe 30- Day GRE EN SMOOTHIE C HALLEN GEBeginner’s LuckSimpleGreenS moothies.comchapter9
Equipment WE RECOMMENDYou won’t need to spend a huge amount of money putting together the equipmentyou need for the 30-Day Green Smoothie challenge. In fact, two of the top 3 thingswe recommend are either free or cost just pennies.The first product that makes green smoothiesbetter is a powerful blender. Both Blendtec andVitamix are excellent brands, not just because theirperformance is top-notch, but also because theirwarranty coverage is incredible. Choosing betweenthe two is a matter of personal preference. Jen hasa refurbished Vitamix that she loves, and Jadahhas a Blendtec that is a dream to use.Of course, not everyone wants to buy one of theseprofessional model blenders and that’s okay, too.The Nutribullet and the Ninja are both excellentthe cost.We are in love with mason jars. They are strong,reusable, multi-functional, and super cute. We definitely recommend getting the Ballpint size wide-mouth jars (easier to clean) and the half-pint size for the kids. (You canalso reuse Classico spaghetti jars for smoothies, which is Jen’s signature move.) AndJadah always has regular mouth mason jars too: pint size for drinking and quart sizeSimpleGreenS moothies.comchoices; high-rated performance at a fraction ofThe final thing we recommend are straws. Green smoothies and straws are just naturalpartners. If you like, use any wide straw, even the ones you can find by the dozens indollar stores. We personally love reusable stainless steel straws, which we think add alittle extra touch of luxury to smoothie-time. If you go this route, invest a few dollars ina small brush for cleaning the insid
If that’s what you choose to do, rest assured that our smoothie recipes pack at least as much of a nutritional punch as you’d get from a typical meal—and usually
