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Copyright © 2013
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
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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Welcome to the 2014 30-Day Green
Smoothie Challenge!
Are you ready to reboot your diet and lifestyle with a daily green
smoothie? This 30-Day Green Smoothie Challenge is designed to get
you started, or re-started, on a daily green smoothie regimen.
Before you get started, let's go over a few basics.
What exactly is the challenge?
The challenge is simple. For the next 30 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
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.
This challenge starts on January 1st, the first day 2014! You can
replace your breakfast, lunch or dinner with the Tropical-Pineapple and
Herb Green Smoothie Recipe. On January 2nd you will replace one of
your meals with the Coconut-Goji Berry Green Smoothie, and so forth.
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I am doing this challenge to lose weight. Don't these
green smoothie recipes contain too many calories?
These are the same green smoothies I drank when I lost 40 pounds
and I am currently drinking to lose the baby weight from the birth of
my son in September.
There is a big difference between drinking a 400 calorie green
smoothie and eating a 400 calorie slice of pizza. Here is a little more
on 400 to 500 calorie green smoothies and weight loss:
Since you are trying to lose weight, here is a link on just how many
calories you should be consuming to lose weight:
What if can't drink the entire 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 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.
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What if I need more protein?
It is perfectly okay to add a little protein powder, hemp seeds or goji
berries to any of these smoothies to boost the protein if you need it.
There is a link to find out how much protein you should be consuming
in a day:
How do I track my calories?
I use and recommend a free tracking software called Cron-o-Meter to
track all of my nutrients. You can get it here:
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What if I can't find an ingredient or don't like an
These 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.
For example, mangoes, papayas or peaches can be used instead of
bananas, and you will still get a creamy texture.
If you are new to kale and it tastes too bitter, use less kale and more
baby spinach. You can use romaine lettuce if escarole is not available.
You get the idea. Feel free to have a little fun and experiment!
What if I miss a day?
It is okay if you miss one day. You can always add that smoothie to
the end of the challenge and finish on January 31st instead of January
For more answers to your green smoothie questions,
visit the Green Smoothie FAQ:
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Are You Ready For The Next Step?
How did your Green Smoothie Spring Cleanse go? Are you ready to
make this daily green smoothie habit permanent?
Imagine what you could do if you kept this up, and continued to
improve your overall diet and lifestyle? Green smoothies helped me
lose 40 pounds, lower my cholesterol by 50 points, and cleared up my
acne. I don't get heartburn anymore, and I can't even remember the
last time I was sick - it's been years!
I've published numerous stories from people just like you on my
website. These are stories of weight loss, up to 100 pounds. There
are stories of people who got off diabetes medication, lowered their
cholesterol, blood glucose, reversed or eliminated chronic conditions.
And the one thing all of these stories have in common is a daily green
smoothie habit!
I want you to experience the health benefits that so many of my
readers have. I want you to experience the level of health I enjoy.
I’d like to offer you a coupon code (JAN2014) that will save 10% off
my Green Smoothie Health & Weight Loss program, the Thriving On
Raw Foods program or get both programs at a special bundled sale
The coupon code will expire at 11:59pm on February 28, 2013!
I’m so confident that you will love these products that I offer a 30day, money-back guarantee. So there is no risk. I don’t want you
to pay for these programs if you do not experience the health benefits!
What you get in these programs is everything I have done to lose
weight, detox, improve my health and truly thrive.
Stop waiting for another day to get healthy. Make the commitment
today and start living!
Download your copy here: http://www.incrediblesmoothies.com/gshp/
* Don't forget to use coupon code JAN2014 at checkout to save 10%!
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Copyright © 2013 — 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.
Published by:
Tracy Russell
Chicago, IL
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