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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 Internet or via any other means without the permission of the publisher is illegal and punishable by law. Please purchase only authorized electronic editions, and do not participate in or encourage electronic piracy of copyrighted materials. Your support of the authors’ rights is appreciated. 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 açaí 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-make-your-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-3-horsepower-blender-review/ For more answers to your green smoothie questions, visit my Green Smoothie FAQ: http://www.incrediblesmoothies.com/green-smoothies/green-smoothie-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 you’ll 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 cup pineapple, cubed 1 banana, peeled 1 medium stalk of celery 2 cups fresh curly kale 2 tablespoons goji berries, soaked for 10 minutes 8 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 large peaches (or 1 and 1/2 cups frozen peach) 1 orange, peeled 1 small carrot, chopped 2 tablespoons chia seeds, soaked for 5 minutes 3 cups baby spinach 8 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

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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

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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-day-challenge/ Cheers, Tracy Russell http://www.incrediblesmoothies.com

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