1. Insert Your Logo Here Name Address City, State Zip Phone# Email website 1

2. Copyright © 2014 The Health Coach Group, Inc. All Rights Reserved. No part of this book may be reproduced or redistributed in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher. Published in the United States by: The Health Coach Group, Inc. 7601 Military Avenue, Omaha, NE 68134 http://www.thehealthcoachgroup.com The information contained in this book is intended to help readers make informed decisions about their health. It should not be used as a substitute for treatment by or the advice of a physician. Although the author and publisher have worked hard to ensure that the information provided here is complete and accurate, they will not be held responsible for loss or damage of any nature suffered as a result of reliance on any of this book’s contents or any errors or omissions herein. Copyright 2014 The Health Coach Group2

3. Purpose of the Challenge 3 The purpose of the 7 Day Smoothie Challenge is to find healthy alternatives to snacking. It can also be used as part of a cleanse. It is important to note that while smoothies can be packed with nutrition, they can also be packed with calories. Try to stay away from sugar while preparing the smoothie. We have included a variety of 7 easy smoothie recipes for you to try. You can also create your own.

4. Copyright 2014 The Health Coach Group What is a Smoothie? 4 A smoothie is a pureed combination of vegetables and/or fruit that is mixed in a Vitamix® or similar machine. Yogurt, protein powders and other products can be added to a smoothie. The result is a nutrient dense drink. A smoothie is thick and contains pulp and fiber from pieces of fruits and vegetables (including skins). How does juice differ from a smoothie? A juice is mostly liquid with the pulp and fiber removed from the fruits and vegetables used to make it. Calorie/nutrition calculator Use this calculator to analyze your smoothie recipe: http://www.fitwatch.com/database/analyzer.php http://www.fitwatch.com/database/analyzer.php

5. Health Coach Group Copyright 2014 The Health Coach Group5 grilled tofu Ingredients:Directions 1 Coconut (meat and water) 1 ½ cups frozen papaya 1 Banana 4 (deveined) collard leaves 1 cup hemp milk 1 TBSP stevia ½ cup crushed ice Blend and serve. Great for the digestive system! fruitsveggiesgrainsproteindairy Coconut Banana Smoothie

6. Copyright 2014 The Health Coach Group6 fruitsveggiesgrainsproteindairy Berry Good Smoothie Ingredients:Directions: ½ c. frozen mixed berries Mix in blender. ¼ cup coconut milk (unsweetened) 1 pear (leave skin but remove core) 1 scoop pumpkin protein 1 handful fresh spinach ¼ tsp wheatgrass powder (optional) 2 drops stevia (optional)

7. Copyright 2014 The Health Coach Group7 fruitsveggiesgrainsproteindairy Pumpkin Pie Smoothie Ingredients:Directions: ½ cup organic canned pumpkinMix in blender. ½ cup Greek non-fat organic yogurt Dash of pumpkin pie spice ¼ cup vanilla protein powder

8. Copyright 2014 The Health Coach Group8 fruitsveggiesgrainsproteindairy Chocolate Protein Smoothie Ingredients:Directions 1 scoop chocolate protein powder 1 handful organic kale Blend and serve. ½ cup frozen blueberries ¼ fresh avocado 1 TBSP chia seeds 8 oz. water or (almond, coconut, or hemp milk) 4 ice cubes Stevia (optional)

9. Copyright 2014 The Health Coach Group9 fruitsveggiesgrainsproteindairy Protein Smoothie Ingredients:Directions 1 cup of coconut water 6-10 strawberries 1 frozen or fresh banana 1-2 handfuls of spinach 1 scoop of protein powder Ice Bee pollen and chia seed (option) Blend all ingredients in blender. Top with tsp. of bee pollen and stir in up to a tablespoon of chia seed. If you add chia seed, drink and chew. If you eat later it will be thick so you can also eat as a pudding or may need to stir in more juice to thin out. Enjoy! Contributed by:Rebecca Cook rebeccacook1@yahoo.com http://www.mywholehealthcoach.com

10. Health Coach Group Copyright 2014 The Health Coach Group10 grilled tofu Ingredients:Directions 1 cup almond or other non-dairy milk 1 banana 1 cup frozen fruit (your choice) 1 TBSP coconut oil 2 TBSPS chia seed 1 tsp ginger Blend and serve. Modified from:http://www.yummly.com fruitsveggiesgrainsproteindairy Vegan Fruit Smoothie Kozzi, Inc

11. Copyright 2014 The Health Coach Group11 fruitsveggiesgrainsproteindairy Strawberry-Lemonade Smoothie Ingredients:Directions: 2 cups frozen strawberries Fresh juice from 1-2 lemons ½ cup of yogurt (or substitute) 1 medjool date, pitted 1 cup water Mix in blender. Modified from:http://www.yummly.com

12. Copyright 2014 The Health Coach Group Create Your Own Smoothie 12 Kale Cucumber Watercress Spinach Banana Strawberries Blueberries Chia seeds Hemp Collard leaves Papaya Pineapple Blackberry Pear Apple Pumpkin Peaches Items to have on hand: Coconut water Almond Milk Coconut Milk Added nutrition and thickening: Protein powder Wheat grass powder Greek yogurt Spirulina Avocado Banana Sweetening and flavor: Stevia Agave Raw honey Spices (cinnamon, pumpkin pie spice, vanilla, ginger, etc.) Use fresh, raw ingredients. Substitutions can be made if your are sensitive to dairy, gluten, or nuts. Suggested ingredients to choose from:

13. Copyright 2014 The Health Coach Group13 fruitsveggiesgrainsproteindairy References Crocker, P. Retrieved on 6/4/14 from http://www.dummies.com/how- to/content/whats-the-difference-between-juices-and-smoothies.htmlhttp://www.dummies.com/how- to/content/whats-the-difference-between-juices-and-smoothies.html The Health Coach Group Collaborative Recipe Book

14. Copyright 2014 The Health Coach Group14 About Me This little booklet is my gift to you. I hope you will use it and really make it a practice during these seven days to add in at least one smoothie or juice a day. I would be thrilled to hear from you. Let me know how it went and which juices you really enjoyed and maybe which you didn’t like so much. If you made changes to the recipes, let me know what you did and how it turned out. You can email me at @ My name is. I am a certified health coach. INSERT ELEVATOR SPEECH Feel free to share this challenge with your friends and relatives. With a smoothie challenge it can be a lot more fun to do it as a group. For more information on what I have to offer, visit my website at