Copyright 2014

All Rights Reserved.

First Edition
Cover Design and Layout by Tracy Russell
This book, or parts thereof, may not be reproduced in any form without
permission. The scanning, uploading, and distribution of this book via the
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Russell, Tracy

IMPORTANT MEDICAL WARNING & DISCLAIMER

The information in this book is not intended as medical advice or to
replace a one on one relationship with a qualified healthcare
professional. It is intended as a sharing of knowledge and information
from the personal research and experience of Tracy Russell. Please
make your own health care decisions based upon your research and in
partnership with a qualified health care professional.
Always work directly with a qualified medical professional before
attempting to treat any illness or medical condition with diet and
lifestyle, or when changing or discontinuing any prescription
medications. Always ask your doctor before making any changes in
diet when you have an existing medical condition. Always check with
your doctor before starting any new diet or fitness program.
The nutrition information provided in this book is approximate and
based on a 2000-calorie diet. Nutrition data was obtained from the
USDA National Nutrient Database for Standard Reference, Release 22.
Actual nutrition values may vary based on factors including, but not
limited to, size of produce, freshness, processing, geographic region,
and season.
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What exactly is the green smoothie challenge?

The challenge is simple. For the next 7 days, all you have to do is
replace one of your regular meals with one of the green smoothie
recipes in this guide. I recommend having your green smoothie for
breakfast.
This is not a green smoothie fast. Continue to eat the healthiest,
whole food meals that you can during your other two meals while on
this challenge.

These recipes are large. What if I can't drink

the entire green smoothie?
If you are new to drinking green smoothies, it might be hard for you to
drink a large 32-ounce green smoothie meal.
You can drink half of the green smoothie immediately after making it,
then sip on the remaining half throughout the rest of the morning (or
day). Be sure to keep any leftovers in the refrigerator until you are
ready to drink it.
It is perfectly okay to drink 1/2 of the smoothie with one meal and
1/2 with another.

What if I can't find an ingredient, or don't like

an ingredient in one of these green smoothie
recipes?
These green smoothie recipes are a guideline to give you a starting
point. Feel free to modify them to suit your tastes, or to fit the
produce availability in your area.
If you are new to using kale and it tastes too bitter for you, use less
kale and more baby spinach. You can use romaine lettuce if escarole
is not available. You can also swap any of these green smoothie
recipes with any of the over 300 recipes found on my website or
posted to my Facebook page.

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Here are some of my substitution recommendations. Simply pick a

fruit from one category and replace it with any other combination from
that same category. For example, you can replace 1 medium banana
with 2 cups of papaya from the base fruit category.

Base Fruit Substitutions:

1 medium banana, 1 large mango, 2 small peaches, 2 cups papaya,
1/2 avocado, 2 small pears, 1 medium/large pear, 1 large apple, 1 cup
durian, 6 small apricots, 1 cherimoya, 4 large figs, 3 persimmons, 2
large plums/pluots.
Flavor Fruit Substitutions:
1 cup pineapple, 1 orange, 1 small grapefruit, 3 kiwifruit, 1 small
pummelo, 2 tangerines, 1 cup grapes, 1 cup watermelon.
Water-Rich Fruit Substitutions:
1 cup grapes, 2 cups watermelon, 1 orange, 1 small/medium
grapefruit, 1/2 cantaloupe.
Berries and Pomegranate Substitutions:
1 cup blackberries, 1 cup blueberries, 1 cup cherries, 1/4 cup goji
berries, 1 cup pomegranate arils, 1 cup raspberries, 1 cup
strawberries, 1 pouch frozen aa puree (100 grams).

Greens and Nut Milk Substitutions:

Sub any green for a green of your choice. Sub any nut milk for another
nut milk, coconut water or plain water.
For directions on how to make your own almond milk, please see this
link: http://www.incrediblesmoothies.com/recipes/how-to-makeyour-own-almond-milk/

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Where can I get the superfoods used in some of

the recipes in this challenge?
While most of the ingredients in the challenge can be found at your
local grocery store, chia seeds, cacao powder and goji berries might
not be. You can find these items in the supplement section of your
local health food store. You can also purchase them online:
http://www.incrediblesmoothies.com/store/#superfoods

What tools will I need for the challenge?

For the green smoothie challenge, you will need a cutting board, sharp
knife and a blender.
For blenders, I recommend a Vitamix. While most blenders will make
a green smoothie, only the high-powered blenders like the Vitamix can
fully liquefy greens. Not only will your green smoothie be silky
smooth and creamy, the nutrients will be "unlocked" and more readily
absorbed in your body.
Plus, it's nice not getting bits of leaf or chunks of frozen fruit that
cheaper blenders leave in your smoothies.
For more information on Vitamix blenders, visit:
http://incrediblesmoothies.com/vitamix/
Vitamix blenders aren't cheap. If you are on a budget, look into the
OmniBlend V 3HP blender, a less expensive alternative:
http://www.incrediblesmoothies.com/blender-guide/jtc-omni-v-3horsepower-blender-review/

For more answers to your green smoothie

questions, visit my Green Smoothie FAQ:
http://www.incrediblesmoothies.com/green-smoothies/greensmoothie-faq/

Or stop by my Facebook page:

https://www.facebook.com/IncredibleSmoothies
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Precautions And Prescription Drug

Interactions:
Some fruits and vegetables may not be appropriate for certain
individuals with medical conditions, or who are taking prescription
medications. Grapefruits, and fruits related to grapefruits, are of
particular concern for those taking medications.
If you have an existing medical condition, check with your doctor
before embarking on any diet or exercise program. If you are taking
prescription medications, check with your doctor or pharmacist for
potential interactions with certain fruits or vegetables.

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Here's how to make all the smoothies in this

challenge.
Step 1: Add the Liquid
The first step in making a green smoothie is to add a liquid.
This helps blend the fruits and greens youll add next, while also
preventing the smoothie from becoming too thick.
The amount of liquid you will need to add will vary depending on your
blenders make and model, but 6-8 ounces is generally just right.
Step 2: Add Your Soft Fruit First
By adding the soft fruit first, it will blend up quickly and help your
blender create a vortex to pull the remaining ingredients down into the
blades. After the soft fruit, add the remaining fruit and vegetables to
your blender.
Step 4: Pulse, Pulse, Pulse
If you own a Vitamix or other high-speed blender, then skip this step.
Otherwise, hit the Pulse button now.
Step 4: Add Your Greens
Dark leafy greens can be a challenge for some blenders. Adding them
last will help your blender to blend the other ingredients in to a liquid
consistency making it easier to blend tougher greens.
Step 6: Now Blend it up!
Blend on high for anywhere from 30-60 seconds or until you get a
smooth, creamy texture.

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Day 1 - Pineapple Kale Green Smoothie

1
1
1
2
2
8

cup pineapple, cubed

banana, peeled
medium stalk of celery
cups fresh curly kale
tablespoons goji berries, soaked for 10 minutes
ounces (236 ml) unsweetened almond milk

Calories: 344 | Protein: 11g | Carbs: 72g | Fiber: 12g | Calcium: 22% | Iron: 3.7mg
Vitamin A: 248% RDA | Vitamin C: 343% RDA

Day 2 Kale Ginger Green Smoothie

1 banana, peeled
1 orange, peeled
1 teaspoon fresh ground ginger
2 tablespoons chia seeds, soaked for 5 minutes
1/2 teaspoon cinnamon
2 cups fresh curly kale
8 ounces (236 ml) unsweetened almond milk
Calories: 327 | Protein: 11g | Carbs: 58g | Fiber: 16.2g | Calcium: 28% | Iron: 5.1mg
Vitamin A: 97% RDA | Vitamin C: 238% RDA

Day 3 Coconut Peach Green Smoothie

2
1
1
2
3
8

large peaches (or 1 and 1/2 cups frozen peach)

orange, peeled
small carrot, chopped
tablespoons chia seeds, soaked for 5 minutes
cups baby spinach
ounces (236 ml) of coconut water

Calories: 360 | Protein: 10g | Carbs: 75g | Fiber: 16.8g | Calcium: 26% | Iron: 6.1mg
Vitamin A: 130% RDA | Vitamin C: 308% RDA

| Page 7 |

Day 4 Morning Energy Green Smoothie

1 medium banana, peeled
1 kiwi, peeled
3 tablespoons goji berries, soaked for 10 minutes
1 tablespoon cacao powder (optional)
1 stalk celery, chopped
1/2 cup fresh parsley, chopped
3 cup fresh baby spinach, chopped
8 ounces (236 ml) of unsweetened almond milk
Calories: 319 | Protein: 11g | Carbs: 63g | Fiber: 12.6g | Calcium: 18% | Iron: 6.8mg
Vitamin A: 305% RDA | Vitamin C: 200% RDA

Day 5 - Pumpkin Spice Green Smoothie

1/2 cup pumpkin puree
1 banana, peeled
2 cups baby spinach
1 teaspoon cinnamon
1 small carrot, chopped
2 tablespoons chia seeds, soaked for 5 minutes
1 teaspoon pure vanilla extract
8 ounces (236 ml) unsweetened almond milk
Calories: 298 | Protein: 9g | Carbs: 52g | Fiber: 15.8g | Calcium: 21% | Iron: 7.1mg
Vitamin A: 256% RDA | Vitamin C: 59% RDA

Day 6 Pineapple Avocado Green Smoothie

1/4 avocado
1 cup pineapple
1/2 pear, cored
3 cups baby spinach
2 tablespoons chia seeds, soaked for 5 minutes
8 ounces (236 ml) unsweetened almond milk

Calories: 341 | Protein: 8g | Carbs: 49g | Fiber: 15.5g | Calcium: 18% | Iron: 5.8mg
Vitamin A: 62% RDA | Vitamin C: 151% RDA

| Page 8 |

Day 7 Pineapple Lime Green Smoothie

1 cup pineapple
1 pear, cored
5 fresh mint leaves
Juice of 1/2 small lime
2 tablespoons chia seeds, soaked for 5 minutes
2 cups fresh curly kale
8 ounces (236 ml) of coconut water
Calories: 363 | Protein: 10g | Carbs: 77g | Fiber: 17.7g | Calcium: 31% | Iron: 5.2mg
Vitamin A: 95% RDA | Vitamin C: 459% RDA

The Next Step

Did you enjoy this 7-day green smoothie challenge? Are you ready to
continue making healthy changes in your life? Take my 30-Day Green
Smoothie Challenge!
My 30-Day Green Smoothie Challenge comes with a success journal to
track your progress and a free recipe book with 100 extra recipes for
you to try!
Stop waiting for another day to get healthy. Make the commitment
today and start living!

30-Day Green Smoothie Challenge:

http://www.incrediblesmoothies.com/green-smoothies/30-daychallenge/
Cheers,
Tracy Russell
http://www.incrediblesmoothies.com

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Follow me on Facebook
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Follow me on Pinterest
http://www.pinterest.com/ismoothies/boards/
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http://instagram.com/incrediblesmoothies
Follow me on Twitter
http://twitter.com/SmoothieDrinker
Check me out on YouTube
http://www.youtube.com/IncredibleSmoothies

Copyright 2014 ALL RIGHTS RESERVED.

No part of this publication may be reproduced or transmitted in any form
whatsoever, electronic, or mechanical, including photocopying, recording, or
by any informational storage or retrieval system without express written, dated
and signed permission from the author.

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