5-DAY

The Smoothie Diet 21-Day Program PDF EBook by Drew Sgoutas Free Download SPECIAL REPORT

Green Smoothie
CHALLENGE

The

The
 5-DAY
Green Smoothie
CHALLENGE
© Drew Sgoutas. All Rights Reserved

This information is for your personal use ONLY. You cannot distribute, copy,
reproduce, or otherwise sell this product or information in any form whatsoever,
including but not limited to: electronic, or mechanical, including photocopying,
recording, or by any informational storage or retrieval system without expressed
written, dated and signed permission from the author. All copyrights are reserved.

* Important Health Disclaimers

Please note that while I am a nutrition expert, I am not a doctor. This information
is not intended to diagnose, treat, cure or prevent any disease and is not intended
to be a substitute or replacement for any medical treatment. If you have ANY pre-
existing health conditions, please seek the advice of a healthcare professional before
starting this program.

Also, the recipes in this program contain many different ingredients including nuts
and seeds. If you have any food allergies, please carefully read each recipe so you
know what you can and cannot have.

This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities or damages, real or perceived, resulting from the
use of this information.
Ready To Lose Weight And Get Healthy?

This 5-Day Green Smoothie Challenge is a small

“taste” of what you can expect inside the full
Smoothie Diet 21-Day Weight Loss Program

If you love these recipes and are ready to take your health
to the next level and lose up to 18 lbs in 21 days, then
you’ll love the complete Smoothie Diet Program!

Click here to get the complete program

(or see the last page of this document for more info)
 “Yuck!”
I was recently home visiting my parents and that’s the response I got from
my dad as he looked in disgust at the green mixture I was pouring from the
blender into a tall glass.

“That looks like swamp water!” He said.

It was hard to argue with him, as I shoved a straw into it. The site of a green
smoothie is usually what turns most people off; the people that say “I’d never
drink something like that!” The people that miss out on so many great foods
because they refuse to try something new in fear that they might not like it.

Now, I’ll be the first to admit that green smoothies will never win any awards
for appearance. I don’t care how many beautifully taken rustic mason jar
photos you see on-line. I assume it goes back to our ancestors, where drinking
something green would probably mean a very certain death.

I shoved the glass in front of my dad...you’d think it was toxic waste the way
he edged back from the table.

“Just try it!” I said.

After a few minutes of intense stare down between my dad and the smoothie
and some last prayers…he took a sip.

...And then he took another sip.

“This is actually pretty good!” He said as a smile spread across his face.

I was all too used to this response from people that try a green smoothie for
the first time. The shock that something this healthy could taste GOOD!

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 1

 “Aren’t they complicated to make though?” He asked. “I probably couldn’t make
them taste this good”.

I explained to him how easy they actually are to make and that’s one of the
main reasons why they’re so amazing.

What I realized is that if he just knew the basics, he could make these for
himself whenever he wanted.

So I set out to make some super simple tasty recipes to show him (or anyone
else) how easy it can be to boost your health by adding this simple green drink
to your daily routine.

In this short guide you’ll find 5 days of smoothie recipes, including a shopping
list to get everything you need to make all of them.

You can make these smoothies whenever you want. You can replace a meal
with them or simply add them to your day as a healthy nutrient packed
“boost”. I just wanted to give you a little sample of how amazing these little
green drinks can taste :)

When you are ready to take it to the next level, lose a crazy amount of weight
and transform your life, you’ll want to use my special meal-replacement
smoothies, only available in my 21-Day Smoothie Diet Program. One of my
recent customers lost 8 lbs. in her very first week!

Drew Sgoutas, CHC, AADP

Certified Health Coach & Nutrition Expert
Member Of The American Association Of Drugless Practitioners
Creator of The Smoothie Diet Weight Loss Program

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 2

 Shopping List *
Veggies Fruits
Spinach (3 cups) Bananas (3 medium)
Kale (2 cups) Pear (2)
Parsley (1 small bunch) Green Apple (1)
Mint (1 small bunch) Orange (1)
Frozen Cauliflower (1/2 cup) Frozen Pineapple (1 cup)
Frozen Raspberries (1
cup)
Boosters
Fresh Ginger (1 small piece)
Vanilla Extract (2 tsp)
Liquid
Almond Milk (4 cups)
Unsweetened Cocoa Powder
Unsweetened Coconut Flakes

* All smoothie recipes are for 1 serving. If making for 2, simply double the ingredients.
1 bunch kale, parsley, mint, and 1 bag of spinach should be enough for 2 people.

Can’t Find It? Use This Instead:

BANANAS: Avocados will give you the same creamy texture
KALE: Spinach, Swiss chard, collard greens, beet greens, romaine
SPINACH: Kale, Swiss chard, collard greens, beet greens, romaine
ORANGES: Clementines, tangerines, mangoes, papaya
PINEAPPLE: Oranges, mangoes, peaches
PEAR: Peaches, Apples, Plums

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 3

 The Power of Prep!
Good prep is the key to super simple smoothie making. Having all your
ingredients ready to throw in the blender makes this a breeze.

Wash, Cut, and Store Greens

You need two large zip lock bags with a paper-towel in each to absorb moisture.
Excess moisture is the #1 reason greens go bad fast. Remove the kale leaves from
the stems, chop, wash and spin dry in a salad spinner. Spinach usually comes
pre-washed in bags and doesn’t require any chopping. Remove the spinach from
the bag it came in and transfer it to the ziploc. Do the same with the kale into the
other bag. Store these in the fridge. When it comes time to make the smoothie
you will just grab a small handful from the bag which is about 1 cup.

Fresh Vs Frozen
Frozen fruit can actually be a better bargain than fresh depending on the time
of year. Also, if the fruit is flash frozen it may actually be fresher than the “fresh”
fruit. The general smoothie recipe rule I follow is fresh greens plus 1 fresh
fruit plus 1 frozen. If not using anything frozen I add a half cup of ice. I don’t
recommend freezing everything before, this will turn your smoothie to ice cream and
make it impossible to blend without adding more liquid which will water it down.

Chop And Portion Fruit If Needed

Most of these recipes use 1 fresh fruit and 1 frozen portion. If using fresh fruit
you can portion into small bags but honestly it’s not hard to peel a fresh banana.
Core an apple or pear the day you make the smoothie. If you buy a whole
pineapple though you may want to pre-cut it so you have it ready in the fridge.

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 4

 DAY 1

Blueberry Vanilla
Blueberries and vanilla make an amazing combination. Banana help thicken
this smoothie up nicely, for a creamy, irresistible treat. Did you say this was
green!? Serves 1

Ingredients Directions
1 Cup Spinach 1. Add liquid, banana, spinach,
1 Banana vanilla extract and blend until
smooth.
1 Cup Frozen Blueberries*
1 tsp Vanilla Extract 2. Add frozen blueberries and
1 Cup Almond Milk blend again until smooth.

* If using fresh, add 1/2 cup ice

Did You Know?

Blueberries contain a type of flavonoid known as anthocyanins, which are respon-
sible for the blue color. Blueberries may help protect vision, lower blood sugar
levels and keep the mind sharp by improving memory and cognition.

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 5

 DAY 2

Pineapple Coconut
You may think that herbs are only a flavor enhancer when cooking, and while
that is true, they are also an excellent source of nutrients. This creamy mango
smoothie is a delicious example of that. Serves 1

Ingredients Directions
1/2 Cup Almond Milk 1. Add liquid, kale, orange,
mint and coconut and blend
1 Cup Kale, stems removed
until smooth.
1 Orange, Peeled & Seeds Removed
1 Cup Frozen Pineapple* 2. Add frozen pineapple and
5-7 Fresh Mint Leaves blend again until smooth.
2 tbsp Coconut Flakes

* If using fresh, add 1/2 cup ice. Add more liquid if needed.

Did You Know?

Pineapple is an antioxidant powerhouse that helps fight aging and keeps your cells
healthy. It also contains an enzyme called bromelain that not only helps improve
your body’s digestive process but also helps fight inflammation.

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 6

 DAY3 1
DAY

Ginger Raspberry
Ginger is great for detoxing — it will help soothe any upset stomachs you
get from adjusting your diet. When paired with raspberries and banana, it’s
delicious. Serves 1

Ingredients Directions
1. Add liquid, banana, spin-
1 Cup Almond Milk
ach, and ginger and blend
1 Cup Spinach until smooth.
1 Cup Frozen Raspberries*
1 Banana 2. Add frozen raspber-
ries and blend again until
1 tsp Grated Ginger
smooth.

* If using fresh, add 1/2 cup ice

Did You Know?

The natural chemical responsible for raspberries’ mouthwatering aroma is similar
to capsaicin, the substance that puts the heat in hot peppers and has been shown
to fire up metabolism.

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 7

 DAY
DAY14

Chocolate Chip
Frozen cauliflower offers creaminess and nutrients without adding unpleasant
flavor. Unsweetened Cocoa powder give this smoothie a chocolate flavor without
adding sugar. Serves 1

Ingredients Directions
1 Cup Almond Milk 1. Add liquid, cocoa powder,
1 Cup Kale, Stems Removed kale, vanilla extract, pear and
blend until smooth.
1/2 Cup Frozen Cauliflower*
1 Pear, core removed 2. Add frozen cauliflower and
1 tbsp Cocoa Powder blend again until smooth.
1 tsp Vanilla Extract

* If using fresh, add 1/2 cup ice

Did You Know?

Cocoa contains the substance phenethylamine, which is a neurotransmitter found
in the brain that acts as a mood elevator and natural antidepressant. It’s also one
of the highest polyphenol-containing foods which are powerful antioxidants.

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 8

 DAY 5

Apple Pear
Apple and Pear add a crisp refreshing taste to this amazing green smoothie.
Parsley is a great herb for detoxing the body as well. Serves 1

Ingredients Directions
1/2 Cup Almond Milk* 1. Add liquid, spinach, apple,
1 Cup Spinach pear, and parsley and blend
until smooth.
1 Banana
1 Green Apple
2. Add 1/2 cup ice and blend
1/2 Pear again until smooth.
1/4 Cup Parsley Leaves
1/2 Cup Ice

* Add more liquid if needed.

Did You Know?

Apples and pears are a rich source of a powerful kind of fiber called pectin. It’s
what’s used as a gelling agent to make jams and jellies, and in our stomach it can
delay stomach emptying through a similar mechanism keeping you full longer.

The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 9

 Ready To Lose Weight Fast...
and Keep It Off Forever?

People all over the world are losing MORE weight

in LESS time following the deliciously simple
Smoothie Diet 21-Day Weight Loss Program
Watch this short presentation below to see how you can use
smoothies to Lose Up to 18 lbs In 21 days...and keep it off!

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Click here to watch the presentation
The

The Smoothie Diet 5-Day Green Smoothie Challenge Page 10

Turmeric Health Secrets Exposed! PDF EBook Free Download
Turmeric Health Benefits
Turmeric is an ancient root used for its healing
properties for centuries. Turmeric comes from the
rhizome (rootstock) of the Curcuma longa plant. To
manufacture it, the roots of the plant are boiled, dried
and then ground into a powder. Traditionally used in
Chinese and Indian folk medicine, turmeric benefits
are amazing and able to treat a wide range of illnesses.
The powerful anti-inflammatory and antiseptic qualities
of turmeric have made it a precious commodity for
ages!
Referred to as “Indian saffron” in medieval England,
turmeric wasn’t understood or valued for a long time.
People used it as natural food dye instead of as
the unbelievable healing agent it really is. The many
turmeric health benefits are truly incredible!
With a peppery, warm and bitter flavor, the mild
fragrance of turmeric resembles orange and ginger,
which makes it a national favorite in curry dishes dating
back centuries. Today, it’s widely used in yellow
mustard and as a natural health supplement.
Next to essential oils, few natural remedies have
reached mainstream use like turmeric has these past
few years. Interestingly enough, you’d expect that
Americans would catch on sooner, considering that
we’ve doused our Ball Park franks in yellow mustard
since 1904. That was the year R.T. French Co. first
started to use turmeric as a preservative and color
agent for “creamy salad mustard.”

The Key to Turmeric Health

Benefits

The key to turmeric’s healing power is the chemical

compound curcumin. Nearly 7,000 peer-reviewed
scientific articles are published evaluating its
effectiveness, and although some side effects
are reported, the resounding feedback from the
research community is that turmeric and its primary
component, curcumin, hold some profound healing
benefits for the entire body. Take, for instance, just a
few of the most recent research studies published
within the past few months showing that curcumin can:
• Increase lifespan. (1)
• Protect the liver oxidative stress. (2)
• Kill fungus more effectively than ginger, clove
and oregano. (3)
 • Induce tumor cell death in the deepest parts of
individual cells. (4)
• Kill bladder cancer cells. (5)
• Destroy lung cancer cells. (6)
• Lower blood cholesterol levels. (7)
• Protect against cognitive/memory defects from
heavy ion irradiation. (8)

Top 7 Proven Turmeric Health

Benefits
The list of healing powers attributed to turmeric
curcumin seems to go on for days. Of the 7,000 studies
testing its effectiveness and safety, very few report any
side effects whatsoever. Although inherent dangers
exist for certain people, the vast majority of research
findings center on the turmeric health benefits and its
healing properties.
Some health conditions turmeric helps with are:
1. Chronic Inflammation and Pain
The journal Oncogene published the results of a study
that evaluated several anti-inflammatory
compounds. It found that aspirin (Bayer, etc.) and
ibuprofen (Advil, Motrin, etc.) are least potent, while
curcumin is among the most potent anti-inflammatory
and anti-proliferative agents in the world. (9)
This means turmeric not only has great promise with
chronic pain, but since it has less side effects, it may
provide safe, lasting results!
2. Rheumatoid Arthritis
Due to its high anti-inflammatory properties, turmeric is
highly effective at helping people manage rheumatoid
arthritis (RA). A recent study out of Japan evaluated its
relationship with interleukin (IL)-6, the inflammatory
cytokine known to be involved in the RA process, and
discovered that curcumin “significantly reduced” these
inflammatory markers. This suggests that regular
turmeric use could be a potent strategy to prevent the
onset of RA from developing to begin with! (10)

3. Depression
Researchers from the Government Medical College
(Bhavnagar, Gujarat, India) published the results of the
first study this past April to evaluate curcumin’s ability
to manage depression in a controlled setting. Taking 60
volunteers diagnosed with major depressive disorder
(MDD) and diving the group to determine how patients
treated by curcumin compared against fluoxetine
(Prozac) and a combination of the two, it discovered
that that the principal curcuminoid in turmeric is not
only as effective as Prozac in managing depression, it
doesn’t carry with it all the dangerous side effects as
anti-depressive drugs do. According to the paper, “This
study provides first clinical evidence that cur cumin may
be used as an effective and safe modality for treatment
in patients with MDD.” (11)

4. Diabetes
Turmeric is shown to lower blood glucose levels and
reverse insulin resistance. For instance, an article
published in Biochemistry and Biophysical Research
Communications shared a study out of Auburn
University that discovered curcumin suppresses
glucose production in the liver. Fascinatingly,
researchers proved that it’s actually 400 times more
potent than Metformin (a common diabetes drug) in
activating AMPK and its downstream target acetyl-CoA
carboxylase (ACC). Turmeric acted as an anti-diabetic
and antioxidant in diabetes, especially type 1 diabetes
(12), improved metabolic function and reduced the risk
of plaque buildup in the arteries of type 2 diabetes
patients (13).
5. Cancer
Recent studies show turmeric is a powerful adversary
to cancer. Curcumin shows a marked ability to inhibit
cancer cell growth, boost antioxidant levels and the
immune system, and kill cancer cells. It seems to work
on improving mitochondrial function at a cellular level,
and it improves metabolism. Even against drug-
resistant strains of leukemia, curcumin caused cell
death of cancer cells.
6. Skin and Aging
Turmeric has many healing properties for skin. It’s a
natural anti-inflammatory so it reduces redness or other
skin irritations. It’s antibacterial, so it’s great for
blemishes, acne and skin balance. Turmeric is
wonderful at improving the texture of the skin because
it is an exfoliant but also rich in antioxidants. It’s a
wonderful natural treatment inside and out!
7. Brain Health and Memory
It’s all in your head … literally. This vital organ is the
fundamental keeper of everything you’re able to think,
act or dream. By taking turmeric, you can improve the
oxygen intake of the brain, which helps in all of the
brain’s functions and processes. Turmeric is extremely
healing for the brain and for increasing memory
function. Not surprisingly, when your brain functions at
its best, then you increase the uptake of hormones,
such as seratonin and melatonin. So, by healing the
basic functioning of the brain, you can also heal other
mental illnesses.

Turmeric vs. Modern Medicine

Turmeric curcumin is so effective at managing these

health concerns that after examining the research, I
found that turmeric benefits go well beyond that
of these 10 drugs:
• Anti-inflammatories
• Anti-depressants (Prozac)
• Chemotherapy
• Anti-coagulants (aspirin)
• Pain killers
• Diabetes drugs (Metformin)
• Arthritis medications
• Inflammatory bowel disease drugs
• Cholesterol drugs (Lipitor)
• Steroids

Turmeric Dosage
Turmeric dosage mainly depends on age. For instance,
adults are generally recommended to follow these
guidelines: (14)
• Supplement: 450 milligrams of curcumin capsules
each day or up to 3 grams of turmeric root daily
(divided into several doses).
• Tea: 1 to 1.5 grams of dried root steeped in 5
ounces of water for 15 minutes twice daily.
• Oil: ½ tablespoon of turmeric oil three times daily.
For children, it’s reported that there is “no proven or
safe medicinal dose of turmeric in children.” (15) With
that said, I recommend “culinary doses” by regularly
including it into your natural health meal plan as you
would any other spice or herb. This way you can rest
assured that your kids get their fair share of turmeric
benefits every day. To give you a feel for the dosage
amount, it’s been reported that the, “Average dietary
intake of turmeric in the Indian population may range
between 2 to 2.5 grams, corresponding to 60 to 200
milligrams of curcumin daily. (16)