Excerpt for The Green Smoothie and Juicing Bundle: Over 60 of the Tastiest Healthy Recipes for Weight Loss by , available in its entirety at Smashwords

The Green Smoothie and Juicing Bundle

Over 60 of the Tastiest Healthy Recipes for Weight Loss

By Dale L. Roberts

©2015

Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC and the author are not associated nor represent any product or vendor mentioned in this book.

ISBN: 9781370628803



The Best Green Smoothies for Weight Loss

Over 30 Simple Recipes for Healthy Eating

By Dale L. Roberts

©2015

The Best Green Smoothies for Weight Loss

Over 30 Simple Recipes for Healthy Eating

By Dale L. Roberts

©2015 All rights reserved

ISBN: 9781310947254

September 29, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

Cover design by Sami Johnston. Cover image provided by Depositphotos.com



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 any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.



Table of Contents

Introduction to Green Smoothies

Instructions for Green Smoothies

Preparation for Green Smoothies

Green Smoothies Recipes

Green Ingredients Glossary

Miscellaneous Ingredients Glossary

Green Smoothies Conclusion

Thank You

About the Author

Special Thanks

References


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Introduction to Green Smoothies

We can all agree that putting on extra weight comes fairly easy when there aren’t too many healthy options for when someone is on-the-go or needing a quick fix because of a busy lifestyle. Fast food joints, gas station convenience stores and local grocers offer everything imaginable, but what they offer isn’t always in the best interest of your waistline or overall health.

What if it didn’t have to be that way? What if you could have something good for you when you are on-the-go or needing a quick fix? All you need is fresh produce, a 32-ounce blender, a sharp knife and cutting board. But, you must be selective with what you are blending for the most ideal results.

Sure, you can mix a large cocktail of nothing but fruit and it will make for a tasty treat. However, fruit smoothies alone aren’t the best choices since they can be filled with sugar and far too many calories. Then again, if you can dilute the fruit ingredients with whole vegetables, then you not only get more bang for your buck, but you also get a drink with a potent blend of nutrients.

Green smoothies are shakes primarily consisting of leafy vegetables, nutritious options that provide:

1) Cholesterol reduction

2) Vitamin K – helps in blood clotting; builds strong bones; prevents age-related conditions such as, heart disease.1

3) The carotenoids lutein and zeaxanthin – reduce discomfort from light, decrease the risk of cataracts, and increase the distance of sight.2

4) Vitamin B5, also known as pantothenic acid – All B vitamins help convert food into fuel. Vitamin B5 helps maintain a healthy digestive tract, utilize other vitamins and is critical in the manufacturing of red blood cells.3

5) Calcium – crucial in overall health including use in the nervous system, muscles, heart, and bone.4

6) According to the Journal of the American Dietetic Association, a decreased risk of colon cancer.5

It’s all well and good to cite all the health benefits, but if green leafy vegetables are not very palatable to you, then you may not continue to consume them in the long run. Barring any special medical conditions, you should eat green leafy vegetables every day for the rest of your life. So, green smoothies are an excellent way for you to take in this power-packed food in a tasty drink.

Ideally, I would recommend green smoothies have a ratio of 3 parts green leafy vegetables to 1 part fruit. The recipes closely resemble this portioning to make it easy for you to implement into your daily nutrition. Eventually, when you grow to love green leafy vegetables, you can begin to increase the amount of veggies to fruit.

The key to implementing green smoothies into your daily food intake is to add one smoothie a day. Ideally, you should add the shake at a time when you need a convenience food or a quick bite. The green smoothie provides so much more nutritional value than anything you will find in fast food restaurant or convenience store. And, the sweet part is that you can make a green smoothie in advance and save it from 12 to 24 hours. Though, I much prefer drinking a smoothie as soon as I make it.

Think of the green smoothie as an enhancement to your normal nutrition. They merely fill in times you miss a meal or snack. Though a smoothie is not a meal replacement, it is certainly better than junk food or worse yet junk food.

Moderation is key in using green smoothies. A smoothie should not be more than a third of your daily nutritional intake. Relying solely on smoothies may wreak havoc on your system, so be reasonable with how much you drink throughout the day.

The green smoothies alone will not get you weight loss, but more a balanced diet with the addition of green smoothies will aid in shedding unwanted pounds. To get the most results, you must focus on when you drink your smoothies and how much you have. If you are consistent with eating properly, drinking one green smoothie per day, and exercising regularly, you may see weight loss results in as little as 21 to 30 days.

Be sure to consult your family doctor prior to changing your diet and adding green smoothies to your daily food intake. Green smoothies are not appropriate for everyone. People with specific medical conditions and on medications may not be able to consume some of the foods in this book.

When you add green smoothies to your daily routine, you will save time and money while enjoying a delicious and nutritious alternative to the fast-food and prepackaged convenience food. Now let’s dig in!

Instructions for Green Smoothies

Before you implement green smoothies into your diet, you need to have a basic overview of how often you eat. This may require you writing down an average day of what and when you eat. For example:

6:00 am – bowl of oatmeal, banana, coffee

9:00 am – snack

12:00 pm – sandwich, veggie chips, iced tea

6:00 pm – tacos, salad, glass of 100% orange juice

You will notice that the longest time between meals is from 12:00 pm to 6:00 pm. The best time to insert the green smoothie is at 3:00 pm. This way the body always has some sustenance and maintains the best energy level. Adding the green smoothie between those two meals helps cut the ravenous appetite that would otherwise come at the last meal without any snack.

To get the most out of your green smoothie, you need to take advantage of timing. Take a look at the time of day that you are in most need of food, then insert the green smoothie. Remember, though, that if what you eat at your other meals and snacks is not nutritious, the green smoothie will do little for your weight loss goals.

For more specific nutrition guidelines, grab a copy of my publication “The 3 Keys to Greater Health & Happiness.” In the book, I provide a general overview of how to shift your eating habits to maximize the most out of your weight loss efforts. As long as you eat smart and in moderation, limit junk food and exercise at least four times per week, green smoothies will expedite your weight loss goals.

Preparation for Green Smoothies

Regardless of organic or non-organic produce, you should always thoroughly wash your vegetables and fruit prior to any consumption. Make sure that the food is free of pesticides, chemicals, dirt, and debris before you eat them. Put your produce directly under running water that is lukewarm. Scrub the vegetables and fruit with your hands or use a produce-specific scrub brush. You need to gently wash the green leafy vegetables so that you keep them somewhat intact for preparation.

Chop your produce so that they can fit into your blender. If at first you find that not all the ingredients can fit into the blender, cover the appliance and puree the mixture. Then, add in any additional ingredients that didn’t fit originally.

I highly recommend that you remove the stalks from kale. These parts taste bitter and tend to sour the flavor of a smoothie. Removing the stalks doesn’t diminish the nutritional quality of the smoothie. However, if you are a frugal chef, feel free to mix the stalks in. The taste is stronger with the stalks, but not entirely horrible.

When you have the opportunity, freeze any bananas and berries ahead of time. I’ll pick up a bundle of bananas, peel them, chop them into smaller pieces and then put them into a container to store in the freezer. The bananas keep fresh somewhat fresh in the freezer for 24 hours. Avoid keeping bananas in the freezer for any longer than one day. Otherwise, you will end up with blocks of ice that cannot puree very well.

Any opportunity, buy fresh berries and immediately freeze them. Be sure that if you have strawberries that you remove the stems. Much like the kale stalks, the strawberry stems make the smoothie taste a little bitter. My favorite way to get berries is in the freezer section. Be mindful to check the nutrition facts and ingredients. Some frozen fruits have additives to keep it fresh or maintain the sweetness. Pick the frozen fruits that have no additives and are just the fruit alone.

And, be sure that you have ice cubes prepared for any time you make smoothies. These help thicken the consistency of the smoothie so that it is more like a milkshake than juice. When the smoothie is a bit thin, add a couple ice cubes and puree for half a minute longer. If you have your fruits frozen ahead of time, you may not need any ice cubes. In that case, disregard the ice cubes suggested in a recipe.

Put all ingredients into the blender, cover it up and blend on high until the consistency is smooth. Depending on the quality of the blender, you may need to pause every now and then to stir up the ingredients. Then, continue blending the ingredients until mixed well. Blending may take anywhere from 1-3 minutes. The total preparation time should be less than 10 minutes.


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