GREEN SMOOTHIES
A Tasty Nutritious Meal in a Glass
Learning to Listen to Our Body & Mind
GOOD FOOD, GOOD MOOD - SMOOTHIES
WHY DRINK GREEN SMOOTHIES?
Drink Green Smoothies because they are
1. very nutritious
2. easy to digest
3. easy to assimilate nutrients
4. high in whole food fiber, which is good for the digestive tract
5. high in chlorophyll – the green color in greens*
6. easy to make & a quick clean up
7. good for children who love green smoothies
8. a respite from problem foods for that one meal
9. an excellent way to ingest more greens everyday
10. healing & as a meal substitute can help with weight loss
* “ …consuming chlorophyll is like receiving a healthy blood transfusion.” Dr. Ann Wigmore
“By drinking 2 or 3 cups of green smoothies daily you will consume enough greens for the day to nourish your body & all of the beneficial nutrients will be assimilated.” Victoria Boutenko
1. very nutritious
2. easy to digest
3. easy to assimilate nutrients
4. high in whole food fiber, which is good for the digestive tract
5. high in chlorophyll – the green color in greens*
6. easy to make & a quick clean up
7. good for children who love green smoothies
8. a respite from problem foods for that one meal
9. an excellent way to ingest more greens everyday
10. healing & as a meal substitute can help with weight loss
* “ …consuming chlorophyll is like receiving a healthy blood transfusion.” Dr. Ann Wigmore
“By drinking 2 or 3 cups of green smoothies daily you will consume enough greens for the day to nourish your body & all of the beneficial nutrients will be assimilated.” Victoria Boutenko
Empower Yourself
Just days after people changed their diets from pro-inflammatory (foods that cause inflammation) to anti-inflammatory (foods that decrease inflammation) they often describe noticeable relief from previous discomforts and
JUMP INTO A HEALTHY LIFESTYLE & FEEL GOOD!
OBLIGATORY DISCLAIMER: If you do have a food/ chemical trigger that causes you distress, then it is important to know this information. It will be empowering. Before making any diet changes, consult a doctor knowledgeable in nutrition, especially if you are taking drugs or have been diagnosed with an illness.
Just days after people changed their diets from pro-inflammatory (foods that cause inflammation) to anti-inflammatory (foods that decrease inflammation) they often describe noticeable relief from previous discomforts and
- have better weight control
- may see improvements in appearance, mood, energy, & cognitive functioning
- notice a lessening of body aches & pains
- may notice improvements in symptoms of diseases like heart disease & diabetes
JUMP INTO A HEALTHY LIFESTYLE & FEEL GOOD!
OBLIGATORY DISCLAIMER: If you do have a food/ chemical trigger that causes you distress, then it is important to know this information. It will be empowering. Before making any diet changes, consult a doctor knowledgeable in nutrition, especially if you are taking drugs or have been diagnosed with an illness.
GREEN SMOOTHIE FORMULA
1st – Choose a Base
7th – ENJOY! (Creaminess is increased by seeds, nuts, avocado & bananas.) |
General Guidelines
A. To begin, start with a small handful of leafy greens. After a few days or a week, increase to 2 small handfuls. Increase or decrease according to taste. B. ALWAYS alternate greens. Do not use only one type all the time. Variety is important. C. Make banana milk by blending 1 or 2 bananas in 1 to 2 cups of water & then add greens. Experiment with different fruits & fruit combinations when ready. D. GS make a delicious breakfast & are a wonderful way to start your day. If you are still hungry after drinking a GS, add more fruit & more greens next time and see “E” below. E. Optional additions: a) 1 T ground flax, chia, sesame, sunflower, or pumpkin seeds (always grind only the amounts of nuts or seeds you will use immediately) * b) a slice of ginger, to taste c) ¼ - ½ avocado d) nuts or nut butters F. If you do not want to taste the greens, use 60% or more fruit & 40% or less greens. Taste can always be adjusted by adding more fruit. G. Blend fruit & water first, then add greens and blend.* H. Only make as much as you can drink immediately; saving GS for later results in nutrient loss. I. For fruit smoothies, omit the greens. J. Remove seeds from fruit. Peel if skin is not edible. *Can blend all ingredients together with a high speed blender & no need to grind seeds first. |
LIST OF GREENS & FRUITS FOR SMOOTHIES
Greens – any leafy green
Arugula Beet Greens Bibb Lettuce Carrot Tops Celery Leaves & Stalks Cilantro Collard Greens Dandelion Greens Kale Parsley Romaine Lettuce Spinach Swiss Chard |
Fruit
Apple Banana Blackberries Blueberries Coconut Dates Figs Grapes Mango Oranges Papaya Pear Pineapple Raisins Raspberries Strawberries |