3 10-Day Green Smoothie Cleanse by JJ Smith Copyright 2014 by JJ Smith (Jennifer Smith) for Adiva Publishing All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by an information storage and retrieval system, without written permission in writing from the publisher. Exceptions are made for brief excerpts used in published reviews. Published by Adiva Publishing Central Ave, Ste. 391 Mitchellville, MD For more information, see DISCLAIMER: The author does not guarantee that any products or recommendations will provide you with the same benefits that she has achieved. You should seek a doctor and do your own research to determine if any of the products or recommendations made in this book by the author would work for you. Additionally, the author is not paid for recommending any books or products in this book. While the author has made every effort to provide accurate product names and contact information, such as Internet addresses, at the time of publication, neither the publisher nor the author assumes responsibility for errors or changes that occur after publication. Additionally, the author does not have any control over products or websites associated with those products listed in this book or the content of those websites. The book is sold with the understanding that neither the author nor publisher, Adiva Publishing, is engaged in rendering any legal, accounting, financial, medical, or other professional advice. If financial, legal, or medical expertise is required, the services of a competent professional should be sought, as no one at Adiva Publishing is a medical practitioner. The author and publisher shall have neither liability nor responsibility to any person, company, or entity with respect to any loss or damage caused directly or indirectly by the concepts, ideas, products, information, or suggestions presented in this book. By reading this book, you agree to be bound to the statements above. Library of Congress Cataloging-in-Publication Data Smith, JJ 10-Day Green Smoothie Cleanse/JJ Smith, First Edition 1. Health/Diet 2. Weight Loss 3. Women s Health and Wellness ISBN:
4 Contents Introduction 1. What Is the 10-Day Green Smoothie Cleanse? 2. Why Green Smoothies? 3. Getting Prepared 4. How to Do the 10-Day Green Smoothie Cleanse 5. JJ s Personal Tips for Success 6. How to Continue Losing Weight After the Cleanse 7. Five Detox Methods to Enhance Your Cleansing 8. Frequently Asked Questions (FAQs) 9. Testimonials 10. Success Stories 11. Conclusion APPENDIX A: Over 100 Green Smoothie Recipes for Different Goals Anti-Aging Athletic Performance Beauty (Healthy Hair, Skin, and Nails) Bones and Joints Constipation Detoxification Diabetes/Blood Sugar Control Energy Heart Health Immune Boosting Kid-Friendly Mood-Enhancing Stress Weight Loss and Fat Burning Miscellaneous APPENDIX B: Clean, High Protein Recipes
5 Important Note to Readers The information contained in this book is for your education. It is not intended to diagnose, treat, or cure any medical condition or dispense medical advice. If you decide to follow the plan, you should seek the advice and counsel of a licensed health professional and then use your own judgment. It is important to obtain proper medical advice before you make any decisions about nutrition, diet, supplements, or other health-related issues discussed in this book. Neither the author nor the publisher is qualified to provide medical, financial, or psychological advice or services. The reader should consult an appropriate healthcare professional before heeding any of the advice given in this book.
6 Introduction Congratulations on taking control of your health by caring for your body and feeding it what it needs to be slim, healthy, and vibrant! If you re like me, you really want to look and feel great! Battling excess weight can be one of the most frustrating, challenging, and emotionally draining experiences on earth. Many people struggle with a never-ending battle to lose weight and get healthy. Despite the numerous fad diets, exercise regimens, and magic pills for weight loss, Americans continue to grow larger and larger year after year. Diets abound, and the diet industry is huge. But the sad fact is that about 95 percent of people who lose weight on a diet gain it back in three to five years. You cannot lose weight permanently by strictly following any special diet, taking a weight-loss pill, or following an exercise regimen. You have to realize that losing weight involves a major lifestyle change. What do I mean by lifestyle change? First, you will have to forget about dieting! Typically, you go on a diet, which implies that at some point you go off it. A typical diet is something you do for a specified period of time. What usually happens when you go off the diet? You gain all the weight back. With this ten-day cleanse, we are going to retrain your taste buds to desire and crave healthier foods so you never have to think about dieting again. I believe the first step in losing weight is detoxification. Without detoxification, millions of people worldwide lose the fight to lose weight permanently. There are many factors that contribute to weight gain, and one factor that is most overlooked by traditional diets is toxic overload. Simply put, people often have difficulty losing weight because their bodies are full of poisons. The more toxins you take in or are exposed to every day, the more toxins you store in fat cells in the body. Toxins stored in fat cells are difficult to get rid of through dieting alone. You must first detoxify the body. Thus, the most effective weight-loss programs should focus on both fat loss and detoxification, which lead to overall improved health and wellness. I am a nutritionist, a certified weight-loss expert, author of the #1 bestseller Lose Weight Without Dieting or Working Out, and creator of the Detox-Eat-Move (DEM) System. For years, I ve helped people lose weight without dieting so they can get their sexy back! The DEM System focuses on helping you detoxify, cleanse, and reset your taste buds so that you desire healthy, natural foods. Why I Created the 10-Day Green Smoothie Cleanse Last year, after years of clean, healthy eating and detoxing, I was bedridden with mercury poisoning from my silver dental fillings! I had high levels of mercury in my brain, gut, liver, and kidneys. I couldn't get out of bed for two months. And when I did, just making the bed required that I lie back
7 down to rest! My health, energy and motivation were at an all-time low. After a long and slow recovery last year, I decided I needed to do something to get my health and energy back, as well as lose the twenty pounds I had gained while bedridden. I created the 10-Day Green Smoothie Cleanse after learning how raw greens can heal the body. Also, already an advocate of detoxing, I knew I needed to rid my body of excess waste and toxins that had accumulated as a result of the mercury poisoning. Once I created the 10-Day Green Smoothie Cleanse, I asked if I could get ten of my family members and friends to do it with me for support. I was pleasantly surprised to find that about 100 of them wanted to do it! We created a Facebook group to keep one another motivated. Because the results were so phenomenal, in less than two months we had about 10,000 people join the Facebook group and decide to do the cleanse with us. In just ten days, folks were losing ten to fifteen pounds, getting energized, reversing health conditions, and feeling better than they had in years. When I completed my first cleanse, I lost eleven pounds. My energy was high, my skin was radiant, and my digestion and bloating had improved. I felt renewed and motivated again! Before I began the cleanse, I had been taking twenty-four supplements a day to help my body recover from mercury poisoning. Since completing the cleanse, I have been taking only four supplements per day. I have such a positive outlook on my health and look forward to getting back to focusing on my life dreams and goals. The 10-Day Green Smoothie Cleanse is a detox program that will help you lose weight, increase energy, reduce cravings, and improve overall health. You will detoxify your body through elimination of certain foods for ten days and reprogram your taste buds to desire healthy, nutrient-rich foods. After you complete the cleanse, you will never have to count calories or follow complicated or expensive meal plans or measure food again. Your body will naturally crave and desire healthy, natural foods. During the 10-Day Green Smoothie Cleanse, you will give your body the quality nutrition it needs while cleansing your cells and insides. Vitamins, minerals, and other nutrients will be absorbed by your body more efficiently, allowing your cells to become like new as you begin to look and feel younger. What makes us feel old is sludge and waste in the body. Anti-aging creams and cosmetic surgery won t clean that out. Your skin will look more youthful because your cells will become tighter and healthier. Aging, dull, dry skin; puffiness; dark circles; and wrinkles will start to fade away. It is possible to look and feel better now than you did a decade ago. You will feel like you re growing younger, not older! In short, you ll learn how to become young, healthy, and energetic from the inside out. I guess you could say that I have fallen in love with green smoothies and want the world to know it! Every day, green smoothies change the lives of so many people, including my own family and friends. I ve had thousands personally thank me for introducing them to green smoothies. Anyone who has tried green smoothies can t help but share the experience with others. I am committed to drinking green smoothies every day and getting as many people as I can to drink them as well. Will you join me in this journey to heal the body, lose weight and increase energy levels? By doing this, you will never have to worry about weight again.
8 Are you ready to look slimmer, healthier, and sexier than you have in years? This is an amazing way to transform your health in just ten days. So get ready to start your 10-Day Green Smoothie Cleanse!
9 Chapter 1 What Is the 10-Day Green Smoothie Cleanse? The Green Smoothie Cleanse is a ten-day detox/cleanse made up of green leafy veggies, fruit, and water. Green smoothies are filling and healthy, and you will enjoy drinking them. Your body will also thank you for drinking them. You can expect to lose some weight, increase your energy levels, reduce your cravings, clear your mind, and improve your digestion and overall health. It is an experience that will change your life if you stick with it! Most common health improvements after the 10-Day Green Smoothie Cleanse: Weight loss (most lose pounds when they stick to the regimen) Increased energy Mental clarity Better sleep Reduced cravings Better digestion Less bloating Why Detox/Cleanse the Body? There are many factors that contribute to weight gain, and the one that is most overlooked by traditional diets is excess toxins in the body. When the body is overloaded with toxins, it transfers energy away from burning calories to work harder to detoxify the body. In other words, the body does not have the energy to burn calories. However, when the body is efficiently getting rid of toxins, the energy can be used to burn fat. Simply put, traditional diets so often don t work because they don t address the toxic waste in the body. Counting calories does not detoxify and cleanse the body. Weight loss won t be permanent if your body s systems are sluggish or impacted with waste matter or toxins. You must first rid your body of toxins to ensure that your body can best metabolize the food you eat without leaving excess waste, which results in weight gain. The following symptoms indicate the presence of excess toxins in the body: bloating, constipation, indigestion, low energy, fatigue/brain fog, depression, weight gain, chronic pain, infections, allergies, headaches, and gut/digestion problems. Do You Need to Detox/Cleanse? Take this Self-Assessment Quiz!
10 Take this quiz to determine whether you have toxic overload in your body leading to weight gain and poor health. Read each question and give yourself one point for every yes answer. Results Do you crave sweets, bread, pasta, white rice, and/or potatoes? Do you eat processed foods (TV dinners, lunchmeats, bacon, canned soup, snack bars) or fast foods at least three times a week? Do you drink caffeinated beverages like coffee and tea more than twice daily? Do you drink diet sodas or use artificial sweeteners at least once a day? Do you sleep less than eight hours per day? Do you drink less than 64 ounces of good, clean water daily? Are you very sensitive to smoke, chemicals, or fumes in the environment? Have you ever taken antibiotics, antidepressants, or other medications? Have you ever taken birth control pills or other estrogens, such as hormone replacement therapy? Do you have frequent yeast infections? Do you have silver dental fillings? Do you use commercial household cleaners, cosmetics, or deodorants? Do you eat non-organic vegetables, fruits, or meat? Have you ever smoked or been exposed to secondhand smoke? Are you overweight or do you have cellulite fat deposits? Does your occupation expose you to environmental toxins? Do you live in a major metropolitan area or near a big airport? Do you feel tired, fatigued, or sluggish throughout the day? Do you have difficulty concentrating or focusing? Do you suffer bloating, indigestion, or frequent gas after eating? Do you get more than two colds or the flu per year? Do you have reoccurring congestion, sinus issues, or postnasal drip? Do you sometimes notice you have bad breath, a coated tongue, or strong-smelling urine? Do you have puffy eyes or dark circles under your eyes? Are you often sad or depressed? Do you often feel anxious, antsy, or stressed? Do you have acne, breakouts, rashes, or hives? Do you have less than one bowel movement per day and/or get constipated occasionally? Do you have insomnia or trouble getting restful sleep? Do you get blurred vision or itchy, burning eyes? The higher your score, the greater the potential toxic burden you may be carrying and the more you may benefit from a detoxification and cleansing program. If you scored 20 or higher: You will significantly benefit from detoxifying your body, which could lead to weight loss and improved health and vitality. It is strongly recommended that you look into different ways to detoxify the body. If you scored between 5 and 19: You will likely benefit from a detoxification program for improved health and vitality. If you scored below 5: You might actually be free of toxic overload in the body and living a very
11 healthy, toxin-free life. Good for you! Although our bodies have the ability to eliminate toxins, it s when the body gets overloaded with toxins that it stores them in fat cells. Fat cells don t get broken down very easily, so they literally weigh down the body and make it bigger. As toxins accumulate, we begin to experience health problems like allergies, migraines, major diseases, and fatigue/low energy. The 10-Day Green Smoothie Cleanse is a truly health-transforming experience. Here is how you do it: 1. Each day you drink up to 60 ounces of green smoothies per day. Simply prepare your entire day s worth of green smoothies in the morning and pack it up to take with you. Keep it refrigerated as much as possible. Drink one-third every three to four hours throughout the day or sip on the smoothie as you get hungry. 2. You may snack on apples, celery, carrots, cucumbers, and other crunchy veggies throughout the day. Other high-protein snacks include unsweetened peanut butter, hard-boiled eggs, and raw or unsalted nuts and seeds (only a handful). 3. Drink at least eight glasses of water (64 ounces) per day as well as detox or herbal teas, as desired. 4. Perform one of the two methods for colon cleansing, as needed (see chapter 5). 5. DO NOT CONSUME refined sugar, meat, milk, cheese, liquor, beer, coffee, sodas/diet sodas, processed foods, fried foods, refined carbs (white bread, pastas, donuts, etc.) Also, be sure to join our Facebook group to get support, encouragement, and tips from me and others at So let s learn how to detox to jumpstart losing weight and getting healthy! Keep reading!
12 Chapter 2 Why Green Smoothies? Green Smoothies are quickly taking the health world by storm! Green smoothies are surprisingly simple, consisting of raw organic fruit, raw organic leafy greens, and water. (The recommended fruit:greens ratio is 6:4.) Despite their simplicity, green smoothies provide a ton of nutritional benefits that lead to a healthier lifestyle. These benefits include weight loss, increased energy, reduction in food cravings, clearer skin, and much more. Ten Great Reasons to Drink Green Smoothies 1. NUTRIENT-RICH. The ingredients in smoothies are all raw and thus more nutritious. The extremely high temperatures often used during cooking destroy many of the nutrients in our food. Green smoothies are loaded with beneficial vitamins, minerals, antioxidants, anti-inflammatory substances, phytonutrients, fiber, water, and more! They are also stuffed with chlorophyll, which is similar in structure to the hemoglobin in human blood. So drinking green smoothies is much like receiving a cleansing blood transfusion. 2. WEIGHT LOSS. If you are trying to lose weight, you will be pleasantly surprised to learn that green smoothies are an excellent way to do so. They have a high water content and are filled with green leafy veggies, which you can eat in abundance and still not gain weight. They also have a high fiber content that will help you stay full and reduce cravings. 3. DETOXIFICATION. Our body naturally tries to eliminate toxins, but overexposure to any of them will slow down the body s detoxification systems. The reality is that you can assist the body in detoxifying and eliminating toxins that cause weight gain and harm your health. You can and should detoxify and cleanse the body if you want to live better and live longer. After your body utilizes nutrients from the food you eat, it must dispose of the unused food particles and waste produced by the digestive process. Without proper and complete elimination, undigested food can back up and leave toxins and waste in your body. But thanks to green smoothies, you can get the fiber you need to cleanse your body, tone your digestive system, and eliminate toxins. 4. VIBRANT, RADIANT HEALTH. A healthy body is vibrant, full of energy and life! I believe that natural, healthy eating is the secret to inner and outer beauty. When you eat natural, raw foods, you simply look and feel better and younger. Once you eat in a manner that keeps your cells clean and healthy, you will begin to look radiant, despite your age. Human beings are designed to eat a diet primarily made up of fruits, vegetables, seeds, and nuts. With these types of natural, healthy foods, our bodies flourish and receive all of the necessary nutrients to keep our bodies toxin-free and looking our most beautiful. When you start drinking green smoothies, one of the first places
13 where you ll see changes is in the quality of your skin. Healthy eating and living will remove years from your face, eliminate wrinkles, fade age spots, and give you a second youth. Your skin will become supple, and acne will clear up. Your eyes will become brighter and begin to sparkle. The dark circles and puffiness will diminish as will the yellowness in the whites of your eyes. On the inside of your body, your cells will become rejuvenated as well, causing your organs to function more efficiently. 5. EASY TO DIGEST. Green smoothies are much easier to digest and metabolize than solid food. Just because you eat the right amount of fruits and vegetables every day does not mean you are automatically getting all the nutrients necessary for your health and well-being. There are many people who cannot effectively digest solid whole food, so the nutrients from the food are not completely absorbed by the body. Green drinks, which are in a blended, liquid form, are far easier to metabolize. In fact, these delicious smoothies are so bio-available that their nutrients start to get absorbed by the body even while the smoothie is still in your mouth! 6. IMPROVED DIGESTION. Today s standard American diet (SAD) has created numerous digestive issues such as heartburn, acid reflux, colitis, Crohn s disease, and irritable bowel syndrome (IBS), just to name a few. The root of most digestive issues is low production of hydrochloric acid in the stomach. If enough stomach acid isn t produced during digestion, much of the food we eat goes through the digestive tract largely undigested, creating gas, bloating, and other digestive disturbances. Once undigested food builds up as plaque on the intestinal lining, it sets the stage for disease. Processed foods, excessive gluten and proteins, fried foods, and other unhealthy fats are the main reasons behind these digestive issues. Since green smoothies are thoroughly blended, the majority of the work your digestive system would normally need to do is already done. Your body can then more easily extract the nutrients needed for optimum health. 7. HYDRATION: Staying hydrated gives you energy and helps ensure that your brain, muscles, digestive system, and immune system all work properly. Being dehydrated can be very dangerous. Drinking soda or coffee, eating processed foods, and smoking cigarettes all dehydrate the body. The best way to tell whether you are sufficiently hydrated is to check the color of your urine. If it is very pale, yellow, or clear, then you are properly hydrated. You do not want it to be a strong yellow color. It s easy to forget to drink water throughout the day because of our busy, hectic lives. Many don t like the taste of water, but it is essential to a healthy, functioning body. To improve the taste of water, just add in fresh-squeezed lemon juice. Green smoothies allow you to rehydrate your body thanks to their high water content. 8. SIMPLY DELICIOUS. The sweet taste of the fruit in the smoothie offsets the taste of the greens, making for a tasty and filling meal or snack. Many people who turn their noses up at green smoothies when they first see them become hooked after they taste them! Even children love the taste. 9. EASY TO MAKE. Preparation time is five minutes or less, and cleanup is quick and easy, too. If you place all of your ingredients in a plastic bag in the evening, all you ll need to do in the morning is toss them in the blender the next morning. After you finish blending, you simply rinse the blender and it s ready for the dishwasher. The storage, blending, and cleanup really take only five minutes a day. 10. UNLIMITED NUMBER OF RECIPES. There are over a hundred green smoothie recipes in this
14 book and many more online with which you can experiment. That means your taste buds never have to get bored. There are so many possible fruit, greens, and liquid combinations that you can literally have a different recipe for each day of the year. I keep my favorite recipes on index cards so I can use them over and over again. I could go on and on about the numerous health benefits of green smoothies, but you ll learn more of them as we go through this book. When you try them, you ll soon discover the wonderful health benefits yourself. Which Greens and Why? Here s a list of the most popular greens to use in green smoothies. Keep in mind that they are in alphabetical order, not necessarily in order of the most nutritious. Arugula: Arugula is a great source of folic acid as well as vitamins A, C, and K, and provides a boost for bone and brain health. It has a zippy, peppery flavor. Beet Greens: Beet greens are the leafy tops to the beet vegetable. They are rich in vitamin K. They are known to help improve vision, help prevent Alzheimer s, and boost the immune system. Bok Choy: Bok choy is a Chinese cabbage that is mild tasting and crunchy. It is full of vitamins A, C, and calcium, as well as antioxidants. Chard (aka Swiss Chard): Chard is a green leafy vegetable that displays red stalks, leaf veins, and stems. It has a beet-like taste and a mild texture. It is known to help prevent cancers and is good for cleansing the digestive system. Collard Greens: Collards are green leafy vegetables that are nutritionally similar to kale but chewier and with a much stronger taste. They are a superior agent for binding to bile acids throughout the digestive tract, which makes them very good at lowering cholesterol. Dandelion Greens: Dandelion greens look like weeds in your lawn, but they are yet another great source of vitamins A and K. They help the digestion process and can help constipation issues because they are a natural laxative. Kale: Kale is lightweight with ruffled leaf edges. It is loaded with vitamins A, C, K, and more. It is known for lowering the risks associated with developing prostate, ovary, breast, colon, and bladder cancers. Lettuce: Lettuce has been a popular staple in salads since the time of the Ancient Egyptians. It contains essential amino acids and vitamins. Be sure to eat lettuces with dark green leaves to get the highest nutritional value. Romaine lettuce, in particular, has high levels of vitamin C, K, and A and is a good source of folic acid. Mustard Greens: Spicy mustard greens are effective in lowering cholesterol and provide a healthy dose of riboflavin, niacin, magnesium, and iron. They are a storehouse of phytonutrients that have many disease-preventing properties. Parsley: Parsley is rich in antioxidants, minerals, vitamins, and fiber and is known to help reduce aging and regulate blood sugar levels. Spinach: Perhaps the most beloved green leafy vegetable of them all, spinach is mild tasting and not as bitter as other greens. Its dark green leaves really pack a punch with high levels of omega- 3s, calcium, magnesium, and vitamins A, C, E, and K. When most people start drinking green smoothies, they start with spinach! Turnip Greens: Turnip greens, although slightly bitter, are very flavorful. Turnip greens are effective at providing many numerous health benefits, but they stand out amongst other green
15 leafy veggies in their ability to fight the development of cancerous cells. Milder-Tasting Greens: Baby beet greens Baby bok choy Butter lettuce Carrot top greens Kale Romaine lettuce Spinach Swiss chard Stronger-Tasting Greens: Arugula Collard greens Dandelion greens Mustard greens Radish tops Sorrel Turnip greens Watercress How Is Blending Different From Juicing? Juices and smoothies both have their health benefits, but I feel that in most cases, blending provides a wider range of benefits than juicing. Smoothies have more fiber, fill you up better, and are both less expensive and less time-consuming to make. Smoothies contain whole foods with loads of fiber. In juicing, the pulp is discarded and you lose essential fiber. The main argument for those who prefer juicing is that the absence of fiber provides easy absorption of nutrients straight into the bloodstream with little digestion required, and this allows the digestive system and body to heal. But fiber is critical for slowing the passage of food through the stomach and it keeps sugars from getting into the bloodstream too quickly. This helps regulate blood sugar and aids in weight control. Consuming greens in your smoothies helps to balance blood sugar, and the high fiber content of greens helps slow carbohydrate digestion. Smoothies are more filling than juices, leaving us full and satisfied and less likely to overeat throughout the day. This is excellent news for those who wish to lose weight. It is very easy to replace a meal with a smoothie, and many do this for breakfast every day. Smoothies are less expensive because it takes less fruit and vegetables to make a smoothie than it does to make the same size glass of juice. When we drink green smoothies, we are filled up longer so this also prevents us from needing to buy a lot of other food throughout the day. Blending is faster than juicing and easier to clean up afterwards. To make juice, all the fruit and vegetables must be cut up small enough to fit into the juicer and then processed one piece at a time.
16 To make a smoothie, the fruits and veggies can go into the blender all at once. Additionally, a juicer must be taken apart to be cleaned and then put back together, which requires a lot of time and cleanup. Blenders just require rinsing, with no parts to disassemble. It s also easy to add superfoods, like maca or acai berries, to blenders as they will be blended through very evenly. The Protein Myth Green smoothies that consist of 40 percent greens are a great source of protein. Greens provide protein in the form of amino acids, the building blocks of protein. These are easier for the body to utilize than complex proteins like those found in meats and other animal products. Greens supply ample amounts of amino acids, which provide us with all the protein we need. When one eats foods that contain proteins, the digestive system has to break down the proteins into individual amino acids in order for the body to utilize them. The proteins found in animal products are extremely difficult to digest, and after being cooked, they re even harder for the body to break down and utilize. The body spends so much energy breaking down these proteins into amino acids that much of their nutritional value is rendered invaluable to the body. If you feel you need additional protein because of a heavy workout, feel free to add protein powder in your blender to add to your green smoothie.
17 Chapter 3 Getting Prepared Are you ready for one of the biggest challenges of your life? The 10-Day Green Smoothie Cleanse will challenge you spiritually, mentally, and physically. It will transform your life in so many positive ways. You will learn so much about yourself and your eating habits. You will also learn to have a better relationship with food. The only way to attain a healthy relationship with food is to learn to love it and ensure that the food you put into your body loves you back: it fuels you, nourishes you, and supports your optimal health and vitality. During the 10-Day Green Smoothie Cleanse, you will give your body healthy, nutrient-rich foods that make you feel alive! Know that there will be times when you feel frustrated or feel like giving up, but if you stick with it, your body will reward you for your efforts. You will be truly amazed at the results! The first four days will be the most challenging part of your experience. As your body adjusts from receiving its calories from whole foods, to the blended, nutrient-rich green smoothies, it will initially crave what you were used to eating. This is normal so allow your body to adjust during the first four days even though you may feel uncomfortable at times. After the first few days, your body will become satisfied with the green smoothies and the amazing nutrients in them. You will begin to feel energized and healthy, maybe for the first time in years. Because you are eating only blended foods (green smoothies), raw fruits and vegetables, and raw unsalted nuts and seeds, you digestive system has to do less work. This gives your body a chance to cleanse, heal and do some much needed repair work. What to Include in Your Green Smoothie For the 10-Day Green Smoothie Cleanse, the only acceptable foods to add in your smoothies are green leafy vegetables, fruits and water. Please do not add any starchy vegetables such as sweet potatoes, beets, carrots or any other vegetables that are not leafy greens. Fruit is normally digested quickly, but when it s mixed with other starchy vegetables, the stomach will let the fruit sit while it digests the other foods that are in there. The fruit will begin to ferment which causes gas and bloating. To avoid this, only add green leafy veggies, fruits and water in the green smoothies during the 10-day cleanse. Be sure to only use the darker varieties of green leafy vegetables as they provide chlorophyll and other important nutrients. Some examples of dark, leafy greens are kale, chard, spinach, baby salad greens, arugula, romaine lettuce, dandelion greens, beet greens, and collard greens. Organic produce is superior and important to use during the cleanse. If you can t find organic fruits and vegetables, wash off the pesticides and waxes as best you can. Waxes are pretty difficult to remove; in fact, they usually can t be removed by simply washing them. You need to purchase special cleansers from health food
18 stores. Be sure to rinse the produce after you scrub off the wax. You can also reduce the toxic content of fruits and vegetables by soaking and scrubbing them in a tub of 10 percent white vinegar and then washing them off with water. It is important to use spring or purified water in your green smoothies. Another option is alkaline water, which aids in detoxification and better hydration. Tap water is not recommended for use. Preparing for Day 1 Before you begin, it is important to get mentally prepared for your new journey. Each day, remind yourself of the wonderful benefits of the 10-day cleanse. Tell yourself that you can do this and look forward to improving your energy and health in ways you never thought possible. Begin each morning by drinking a few glasses of water to replenish what was lost overnight. Follow with a cup of detox tea which will provide cleansing support for your liver and kidneys. Feel free to add stevia, a natural sweetener, to your detox tea to enhance the taste. It is very important to drink a lot of water each day during the cleanse. Staying hydrated will help your body flush away the toxins that it releases during the cleansing process. Frequent urination and bowel movements should be expected during the first few days of the 10-day cleanse. Take Your Measurements and Photos Weigh yourself and take your measurements (bust, waist, and hips), and record these numbers along with the date. Some people will lose more weight while others will lose more inches, so you want to measure both! The majority of you (80%) will lose 10 to 15 pounds in 10 days on the full cleanse. Next, take photos of your entire body and of your face close-up. This will enable you to see the physical changes that take place. Many times you will see a big difference in the whites of your eyes, along with less dark circles and puffiness. This way you can monitor your progress not just by the weight on the scale but how you look and feel overall. This isn t just about weight loss... It s about getting healthy. So you want to monitor your energy, digestion, moods, mental clarity, and radiance of your skin! Get both the health and weight loss benefit! Don t let the scale become your enemy. Remember, weight loss can be up and down during a detox. But in the end, you ll still lose. The Shopping List I recommend buying fruits and veggies for five days at a time, so expect to shop twice during the tenday cleanse. Here you ll see two lists one for the first five days and the other for the final five days of the cleanse. These lists assume you will follow the ten official Green Smoothie Cleanse recipes found in chapter 4. Food for the First Five Days 6 apples 1 bunch grapes 20 ounces frozen peaches
19 20 ounces frozen blueberries 15 ounces frozen strawberries 10 ounces frozen mixed berries 6 ounces of mango chunks 3 bananas 1 bunch kale 20 ounces spinach 20 ounces spring mix greens Stevia sweetener (packets) Bag of ground flaxseeds (often in vitamin section) Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) Raw or unsalted nuts and seeds to snack on Detox tea (by Triple Leaf or Yogi brands) Sea salt (or any uniodized sea salt) OPTIONAL: Non-dairy/plant-based protein powder, such as RAW Protein by Garden of Life or SunWarrior protein Food for the Last Five Days 20 ounces frozen mango chunks 20 ounces frozen peaches 20 ounces frozen pineapple chunks 10 ounces frozen mixed berries 6 ounces frozen blueberries 6 ounces frozen strawberries 2 apples 5 bananas 1 bunch kale 20 ounces spinach 20 ounces spring mix greens Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) Raw or unsalted nuts and seeds to snack on
20 Chapter 4 How to Do the 10-Day Green Smoothie Cleanse The 10-Day Green Smoothie Cleanse is a truly health-transforming experience. You can choose to do a full cleanse or a modified cleanse. The full cleanse consists of three smoothies, snacks, and water/tea for the entire ten days. This will provide the most health and weight-loss benefits, with an expected weight loss between ten and fifteen pounds. The modified cleanse consists of two green smoothies (one for breakfast and one for lunch), with one healthy meal for dinner, snacks, and water/tea. The one healthy meal a day may consist of a salad, sautéed veggies, fish or chicken (grilled or baked). The modified cleanse is a good plan with tremendous health benefits from the nutrient-rich smoothies. Weight loss may not be as dramatic, but you can expect to still lose between five and ten pounds in the ten days. The modified cleanse was designed for those unwilling or unable to stick with the full cleanse for ten days. It is also great for those who are not looking to lose a lot of weight but simply detox. If you re new to detoxing and want to gradually ease into the cleanse, this is a great option. For either cleanse, you will avoid refined sugar, meat, milk, cheese, liquor, beer, coffee, sodas/diet sodas, processed foods, fried foods and refined carbs (white bread, pastas, donuts, etc.) during the entire ten days. Full Cleanse Summary 1. DRINK SMOOTHIES: Each day, drink three green smoothies; one for breakfast, lunch and dinner. You can also sip on the smoothie throughout the day as you get hungry. It is important to drink a smoothie or eat a snack every three to four hours to keep your metabolism revved up. Each smoothie should contain about 12 to 16 ounces of liquid. Simply prepare your entire day s worth of green smoothies in the morning and pack it up to take with you. Keep it refrigerated as much as possible. 2. EAT SNACKS: You may snack on apples, celery, carrots, cucumbers, and other crunchy veggies that are appealing to you throughout the day. Other high-protein snacks include unsweetened peanut butter, hard-boiled eggs, and raw or unsalted nuts and seeds (only a handful). 3. DRINK WATER AND DETOX TEA: Drink at least eight glasses of water (64 ounces) per day, and drink detox or herbal teas as desired. Drink the detox tea first thing every morning as it aids
21 the detox process by cleansing the detox organs kidneys, liver, skin, etc. 4. KEEP BOWELS MOVING: Perform one of the two methods for colon cleansing to ensure you have one to three bowel movements per day while detoxing. (See chapter 5.) 5. DO NOT EAT refined sugar, meat, milk, cheese, liquor, beer, coffee, sodas/diet sodas, processed foods, fried foods, refined carbs (white bread, pastas, donuts, etc.) Modified Cleanse Summary 1. DRINK SMOOTHIES AND EAT ONE HEALTHY MEAL: Each day, drink two green smoothies for breakfast and lunch, and eat one healthy meal for dinner. The one healthy meal may consist of a salad, sautéed veggies, and fish or chicken (grilled or baked). Any two meals can be used for the green smoothies, as long as you only have one healthy meal per day. Each smoothie should contain about 12 to 16 ounces of liquid. Simply prepare your entire day s worth of green smoothies in the morning and pack it up to take with you. Keep it refrigerated as much as possible. 2. EAT SNACKS: You may snack on apples, celery, carrots, cucumbers, and other crunchy veggies that are appealing to you throughout the day. Other high-protein snacks include unsweetened peanut butter, hard-boiled eggs, and raw or unsalted nuts and seeds (only a handful). 3. DRINK WATER AND DETOX TEA: Drink at least eight glasses of water (64 ounces) per day, and drink detox or herbal teas as desired. Drink the detox tea first thing every morning as it aids the detox process by cleansing the detox organs kidneys, liver, skin, etc. 4. KEEP BOWELS MOVING: Perform one of the two methods for colon cleansing to ensure you have one to three bowel movements per day while detoxing. (See chapter 5.) 5. DO NOT EAT refined sugar, red meat, milk, cheese, liquor, beer, coffee, sodas/diet sodas, processed foods, fried foods, refined carbs (white bread, pastas, donuts, etc.) The 10 Days of Recipes for the 10-Day Green Smoothie Cleanse Here are the recipes for the ten days of the Green Smoothie Cleanse. You will have all of the ingredients on hand if you made use of the grocery-shopping list in chapter 3. Use one recipe per day, as it will make enough for a full day s worth of smoothies. Be careful deviating from the recipes too much until after the detox/cleanse. These recipes were designed for detox, weight loss, better energy, and mental clarity. Try to stick to them as much as you can during the detox! You ll get better results. After the detox, get creative, add variety, and keep losing weight and getting healthy! The unblended ingredients are about 72 ounces. Once blended, they will blend down to about 36 to 48 ounces, depending upon blender size and amount of water. Divide the total amount into thirds and drink each serving three to four hours apart or sip on the smoothie throughout the day whenever you feel hungry. If you don t feel like drinking the entire day s worth of smoothie, then drink at least two of them to
22 ensure your body gets the proper nutrition. It s important to drink a green smoothie or snack every three to four hours to keep your metabolism revved up. You will desire less food, but you still need to give your body fuel (smoothie or snack) every three to four hours. IMPORTANT NOTE: If you have a full-size blender, like a Vitamix or Blendtec or something similar, the entire recipe can go into the blender at one time, as it easily holds 72 ounces of ingredients. However, if you have a smaller blender, like a Nutribullet or something similar, they hold only about 32 ounces, so you may need to divide the recipe in half and blend twice to avoid spillovers. DAY 1: Berry Green 3 handfuls spinach 2 cups water 1 apple, cored, quartered 1 cup frozen mangos 1 cup frozen strawberries 1 handful frozen or fresh seedless grapes 1 stevia packet (add more to sweeten, if necessary) 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place leafy greens and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy. DAY 2: Apple Strawberry 3 handfuls spring mix greens 2 cups water 1 banana, peeled 2 apples, cored, quartered 1 ½ cups frozen strawberries 2 stevia packets (add more to sweeten, if necessary) 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder
23 Place leafy greens and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy. DAY 3: Apple Berry 1 handful spring mix greens 2 handfuls spinach 2 cups water 1½ cups frozen blueberries 1 banana, peeled 1 apple, cored and quartered 1 packet stevia 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place leafy greens and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy. DAY 4: Berry Peachy 2 handfuls kale 1 handful spinach 2 cups water 2 apples, cored, quartered 1½ cups frozen peaches 1½ cups frozen mixed berries 2 packets stevia 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place leafy greens and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy. DAY 5: Peach Berry Spinach
24 3 handfuls spinach 2 cups water 1 cup frozen peaches 1 handful fresh or frozen seedless grapes 1½ cups blueberries 3 packets stevia to sweeten 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place spinach and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy. DAY 6: Pineapple Spinach 2 cups fresh spinach, packed 1 cup pineapple chunks 2 cups frozen peaches 2 bananas, peeled 1½ packets stevia 2 cups water 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place spinach and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy. Day 7: Pineapple Berry 2 handfuls spring mix greens 2 handfuls spinach 1 banana, peeled 1 ½ cups pineapple chunks
25 1½ cups frozen mango chunks 1 cup frozen mixed berries 3 packets stevia 2 cups water 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place leafy greens and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy. DAY 8: Spinach Kale Berry 2 handfuls kale 2 handfuls spinach 2 cups water 1 apple, cored, quartered 1 banana, peeled 1½ cups frozen blueberries 2 packets stevia 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place leafy greens and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy. DAY 9: Apple Mango 3 handfuls spinach 2 cups water 1 apple, cored, quartered 1½ cups mangoes 2 cups frozen strawberries
26 1 packet stevia 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place spinach and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients to blender. Blend until creamy. DAY 10: Pineapple Kale 2 handfuls kale 1 handful spring mix greens 2 cups water 1½ cups frozen peaches 2 handfuls pineapple chunks 2 packets stevia 2 tablespoons ground flaxseeds OPTIONAL: 1 scoop of protein powder Place leafy greens and water into blender and blend until mixture is a green juice-like consistency. Stop blender and add remaining ingredients. Blend until creamy.
27 Chapter 5 JJ s Personal Tips for Success Here are a few tips that will help you be successful! Join our Facebook group. Get support, encouragement, and tips from me and others at Blender size will make a difference. Use a high-speed blender (around 1000 watts), such as Vitamix, Blendtec, or Nutribullet. With a high-speed blender, you should only have to blend for 30 seconds to one minute until your smoothie is creamy and smooth. However, if you have a regular blender, then plan on doubling the blending time to one to two minutes. Add protein to your shake. Extra protein is not mandatory for this cleanse, which is why you will see it listed as optional. However, as a nutritionist, I recommend adding one scoop of protein per day because it will help keep you feeling full longer and your metabolism revved up. The protein can make the smoothie taste slightly pasty, so try the smoothie first without it and then add the protein to see if it is palatable to you. Since you will be avoiding dairy (cow s milk) during the cleanse, be sure you use a non-dairy, plant-based protein powder, such as rice, soy, or hemp protein, and not whey protein powder, which is made from cow s milk. My favorite brands are RAW Protein by Garden of Life, Sunwarrior s Protein Blend, or Rainbow Light s Acai Berry Blast Protein Energizer. However, there are other quality options also. Other great sources of protein include hard-boiled eggs, raw or unsalted nuts and seeds, especially chia seeds or flaxseeds, and unsweetened peanut butter. Chew your smoothies. Try to go through the chewing motion as much as possible, as the saliva in your mouth starts the digestive process. So, in as much as you can remember, try chewing your smoothie. This will also help minimize gas and bloating. Expect your weight to fluctuate. While detoxing, you may gain on some days, while other days you may lose weight. This is perfectly normal. Weight fluctuates due to three things in the body: muscle, fat, and water. Muscle weighs the most that s why you can work out and build muscle and thereby gain weight. But you re actually making progress by building muscle because it will help you burn fat all day long. For women, water is the biggest culprit, due to our hormones. Many of us gain five to ten pounds of water weight during our cycle. For some, excess salt/sodium causes water to be trapped under the tissues in the body, making us weigh more and look bloated and puffy! So don t sweat it if your weight loss is a little up and down. When it s up every week, week after week, then you know you have a problem! Also, look into getting a Tanita scale it will tell you your weight and percentage of muscle, fat, and water in the body. This is helpful for people who work
28 out! Remove the stems from your greens. Many greens such as kale, collards, etc., come packaged without the stems, but if not, be sure to destem the stalks from all green veggies, as they alter the taste quite a bit. I like to buy my greens already destemmed. Rotate your greens. All greens have certain types of alkaloids in them. Now, these alkaloids are in very small, unharmful amounts, but if you continually take in the same type of greens week after week, you can get a buildup of that type of alkaloid and suffer serious health issues. The easiest way to avoid this is to rotate your greens. One week, buy spinach, the next week, kale, the next week, romaine lettuce. Or you can buy two greens for one week and then two different greens the following week. The goal is to rotate different greens into your smoothies each week. There are plenty of green leafy veggies to choose from. Use ripe fruit. Ripe fruit is more digestible because of the live enzymes in it. If you buy it less than ripe, allow it to get ripe before you use it in the blender. Use frozen fruit. Feel free to use frozen fruit instead of fresh fruit. Frozen fruit is cheaper and has just as much, if not more, of the nutritional value of fresh fruit. Also, fresh fruit can go bad within a few days, but you won t have this problem with frozen fruit. Add ice. If all your fruit is fresh, use ice in place of the water to ensure the smoothie is cold. Make it taste good. The recipes can be slightly altered to taste. So feel free to add more ice or water if your smoothie is too thick for your taste. Also, feel free to add more stevia to sweeten, if necessary. Stevia is a natural herbal sweetener that won t cause blood sugar spikes. You can add more fruit to sweeten as well. It s important that the smoothie taste good to you so you will continue with the cleanse. Drink plenty of water. Ideally, drink 64 ounces per day, as it helps to flush out toxins. If you re drinking enough water, you will urinate frequently when you begin this detox, which is normal and a good thing! Drink herbal and detox teas. Herbal teas are an important addition to your cleanse. Not only will herbal teas help you feel less hungry, they can also aid in the detoxification process. Good herbal teas to include are chamomile, peppermint, green tea, dandelion root, ginger, milk thistle, sarsaparilla, and ginseng. However, my favorite brand designed specifically for cleansing is a Detox Tea by Triple Leaf and Yogi brands. Be sure to add stevia to taste. Diabetics, use low-sugar fruit! People with diabetes have to closely monitor their sugar intake with each meal. The biggest concern for diabetics is the natural sugar content in green smoothies. It is recommended that diabetics or those who suffer with candida use only low-sugar fruits such as apples, grapefruits, lemons, limes, cherries, strawberries, cranberries, raspberries, goji berries, and blueberries. Moderate-sugar fruits include peaches, oranges, pears, apples, pomegranates, and plums. The high-sugar fruits are apricots, melons, kiwis, mangos, papayas, pineapples, bananas, dates, figs, raisins, and grapes. Be sure to monitor your blood sugar throughout the day to see that the numbers are stable! And, of course, get your doctor s permission before you proceed with the cleanse.
10-DAYGreen SMOOTHIE CLEANSE JJ Smith 10-DAY GREEN SMOOTHIE CLEANSE by JJ Smith Copyright 2014 by JJ Smith (Jennifer Smith) for Adiva Publishing All rights reserved. No part of this book may be reproduced
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Making Healthy Food Choices Section 2: Module 5 1 Nutrition For Health What is healthy Tips on planning meals Making a shopping list/ Bulk orders Using WIC foods Cook and freeze What foods to choose How
Eating Well with Diabetes Cassie Vanderwall UW Health Nutrition Registered Dietitian Certified Personal Trainer Certified Diabetes Educator Outline What is Diabetes? Diabetes Self-Management Eating Well
Calcium and Vitamin D: Important at Every Age National Institutes of Health Osteoporosis and Related Bone Diseases ~ National Resource Center 2 AMS Circle Bethesda, MD 20892-3676 Tel: (800) 624-BONE or
Three Day Preparatory Cleansing Program (Based on the teachings of Dr. John R. Christopher and Dr. Edward E. Shook) Supreme cleanliness is the first step towards a healthy body. Any accumulation of toxins
NUTRITION AND HEMODIALYSIS www.kidney.org National Kidney Foundation's Kidney Disease Outcomes Quality Initiative Did you know that the National Kidney Foundation's Kidney Disease Outcomes Quality Initiative
Gastric Sleeve Guide A Pocket Guide for Any Gastric Sleeve Surgery Candidate What is Gastric Sleeve Surgery? A gastric sleeve, also known as a sleeve gastrectomy, reduces the stomach to approximately 25%
Omega Fatty Acids Are You Afraid of Fat? Many people are! Have you ever purchased the low or no fat version of a food? Did you know that fat is simply replaced by sugar in these products? Examples: Low
gestational diabetes my pregnancy, my baby, and me What is Gestational Diabetes? Gestational diabetes occurs when your body cannot make adequate use of sugar in the blood. It is first found during pregnancy.
12 chunks of canned pineapple 7 cherry tomatoes 1 medium pear 1 medium apple 1 cereal bowl of mixed salad 2 halves of canned peaches 2 satsumas 1 tablespoon of raisins 1 handful of vegetable sticks 1 handful
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