TABLE OF CONTENTS

PUBLISHERS NOTES

Disclaimer

This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it.

The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book.

Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book.

Always read all information provided by the manufacturers� product labels before using their products. The author and publisher are not responsible for claims made by manufacturers.

Digital Edition 2014

Manufactured in the United States of America

DEDICATION

This book is dedicated to those who desire to have a change in lifestyle through proper diet and reach ideal weight through unique forms of nutrition.

CHAPTER 1- HISTORY OF THE GREEN SMOOTHIE

Green smoothies are popular among those seeking a healthy lifestyle. Touted as the ideal healthy snack and even a nutritious meal replacement, green smoothies are found on many caf� and street vendor menus. Their rise to fame is attributed to the increased popularity of the health and weight-loss shakes that have swept the nation. Consumers searching for a more nutrient-rich, dairy-free or low-fat option, helped to bring the green smoothie to the forefront.

With fresh, organic produce readily available, more people are embracing the green trend, whipping up green smoothies at home. Believers in the green smoothie are reaping the health benefits of these fresh satisfying concoctions that are void of preservatives and additives. The thing is that the green smoothie is anything but a new sensation.

Traditionally, a smoothie is a blended drink, made of fruit, milk and yogurt. Some recipes call for fruit juices to avoid dairy products. Over the years this blend has become more specialized and now features many variations. It is important to point out that smoothies are not milkshakes. Smoothies use whole fruits and vegetables, whereas milkshake tends to add flavor-enhancers and sweeteners to milk. Smoothies are typically thicker than a milkshake too. Smoothies aren�t only made from the juice of fruits and vegetables either; hence their nutritional value does differ to that of juicing foods. This is an important distinction, as often juicing is done to enjoy the flavor of certain fruits and vegetables. When it comes to green smoothies, the vegetables are not always selected for their taste. Their essential vitamins, minerals and dietary fiber far outweigh any flavor they add to a drink.

Who coined the name �smoothie� is not really known. The oldest patent associated with the title belongs to Stephen Kuhnau, who established the 1970s Smoothie King franchise. But historically, the concept of a smoothie traces back further. The traditional drink of India, known as a �lasse� bears a remarkable resemblance to a smoothie. It is a blend of yoghurt, fruit, honey and spices, and was around before the birth of Christ. In Brazil, drinks made of fruit pur�e blended with yogurt also feature in antiquity. Oddly enough, thick, creamy drinks containing avocado and other fruits are traditional fare in Vietnam, the Philippines and Indonesia. The 1920s and 1930s saw entrepreneurs promote these foreign elixirs in health stores across the West Coast of America.

As technology developed, so did the smoothie. The 1920s saw the birth of household appliances. Homes soon filled with machines that made life easier. One of these highly valued kitchen accessories was the blender. The 1933 �Miracle Mixer� is accredited for its efforts in establishing the �smoothie� as a household name. It, along with the improved models released well into the 1940s, all featured smoothie recipes in their accompanying cookbooks. As the technology developed machines capable of combining ingredients into smooth, thick liquids, the smoothie became more popular.

By the 1960s, typical smoothie blends saw fruits, fruit juices or milk being whipped together in tasty treats. The 1970s embraced the trend of using frozen yoghurt in smoothies. The 1980s added supplements; experimenting with protein and vitamin powders. Yet it was the 1990s that heralded a new smoothie renaissance, giving birth to a multi-billion dollar industry across the Western World: but what of the green smoothie?

Victoria Boutenko introduced the green smoothie at a time when smoothies become more popular than ever. Tired of constant, niggling health issues, Boutenko decided to try the all-natural, raw foods diet. In the 1990s, she subjected herself, and her family, to a decade long diet that strictly had them eating meals rich in green, leafy produce.

Strangely enough, her research compared the Standard American Diet (SAD) with the typical diet of our closest living relative, the chimpanzee. She found that chimps ate a diet of at least forty percent leafy greens and fifty percent fruit. The highly promoted raw-food diet encouraged extremely high amounts of fruit, and recommended only ten percent of leafy greens per day. Boutenko began exploring the benefits of increasing the greens in their diet. Based on her research, and her own family�s experiences, Boutenko found green smoothies to be the greatest health choice.

Victoria Boutenko recommended that the average person needed to consume at least four servings of green leaves and up to four pounds of fresh fruit each day. Although most people could stomach the fruit, munching down large servings of salad leaves became a chore. Further research also revealed that the full nutritional value of green leafy vegetables was only fully gained when the cell walls of the leaves were chewed, or cut.

The smaller the leaves were shredded, the better they were for the digestive system. This information led to the development of the green smoothie. By using a high-grade blender, green leafy matter such as spinach, was easily chopped into a smooth substance that mixed very well with fruit and a little water. The generous serving of fruits masked any bitter taste of a variety of fresh leaves, creating a drink that was highly nutritional; and so the green smoothie revolution begun.

Today, many people are experiencing the benefits of drinking green smoothies. There are hundreds of recipe books and websites that are dedicated to creating varied and tasty versions of this health tonic. Green smoothies promise to offer a low-calorie, highly nutritional boost to the diet. They contain essential vitamins and trace elements that can only be sourced from the hero of the drink, the green leafy vegetables. Green smoothies are said to help with digestive issues, but have also been recommended to ease rheumatoid arthritis and many allergies and other health concerns. Today, the green smoothie continues to evolve as new blends and products are explored.

CHAPTER 2- THE BENEFITS OF DRINKING GREEN SMOOTHIES

A lot of health fanatics love to drink smoothies. Some people make a green smoothie for breakfast while other people drink a smoothie before they lift weights. Smoothies have gained in popularity as they are easy to make and can be made on the go. Beyond that, most health conscious people would agree that a green smoothie is a perfect snack or meal anytime of the day. For these reasons, green smoothies have exploded in popularity. Here are ten benefits of green smoothies.

Most people do not drink enough water, and a smoothie is an excellent way to get the required eight glasses of water per day. In fact, a smoothie drinker who does not get enough water can add water to their smoothie. This is a good way to get hydrated without even thinking about it. Though overlooked, smoothies help with a person's hydration.

The great thing about green smoothies is; they are easy to make. A person who has no skills in the kitchen can make a green smoothie with ease. As far as supplies, all one needs is a blender and a large pitcher if they want to store the excess amounts. Anyone can make a smoothie within a couple of minutes. Most people already have of the necessary equipment needed to make a smoothie.

Anyone with digestion problems should consider making green smoothies. With a smoothie, the body does not need to work hard to break down the food to get the nutrients. Not only that, anyone with indigestion should consider making a smoothie as they are a light snack that is still filling. While a person can eat raw fruits and vegetables for the same effect, most people prefer a smoothie as it goes down easier than raw food. A lot of people have discovered that they do not need expensive medication or therapy once they switch to drinking smoothies.

The biggest reason most people drink a green smoothie is for their health. Smoothies are one of the healthiest snacks or meal a person can eat. A dieter can get their required fruits and vegetables with a smoothie without thinking. When making a smoothie in the morning, a dieter can add a lot of fruits and vegetables with ease, making the drink taste terrific while also being healthy. Smoothies are perfect for children as it is easy to get children to eat their vegetables without forcing them.

The cost to make a smoothie is low as it is easy to buy fruits and vegetables in bulk. When buying supplies for a smoothie, it is easy to put excess supplies in the refrigerator and freezer. Many people who make smoothies have it down to an art and are able to make a smoothie cheaply. A smoothie drinker does not need to buy the expensive and best looking fruits; when making smoothies one can buy the older fruits and vegetables as it does not matter as one will put all of their fruits in a blender. Simply put; smoothies are a cheap and healthy alternative to most meals.

A lot of gym goers love smoothies. Most people love to have a pre or post workout meal. As most gym goers are health conscious, a smoothie is a perfect option to keep the body healthy and hydrated. Since there is no set smoothie recipe, exercisers of all lifestyles love to make a post workout smoothie. Anyone looking to bulk up can easily add protein powder while someone looking to lose weight can have a low-calorie smoothie. In the end, a serious exerciser should have a green smoothie before or after their workout. A smoothie is a perfect meal no matter what goal the exerciser has.

As mentioned, green smoothies offer an excellent source of energy. Unfortunately, a lot of people rely on coffee and donuts for their energy in the morning. When one has coffee and donuts, they will experience a spike in energy followed by a crash. Since a smoothie has a lot of fruits and vegetables, the drinker of a smoothie will have a lot of energy throughout the day without losing energy. Fruits and vegetables have a lot of fiber and vitamins, which help an individual stay energetic throughout the day.

Most people, inevitably, get sick during the holidays. People get sick because they are in close-quarters with other people and end up picking up other people's germs. While it is difficult to prevent this; a healthy eater will not get sick as often. When drinking a smoothing every morning, the body will have a stronger immune system. With a strong immune system, it is easier to fight off the flu or the common cold. When a person must have avoid getting sick, he or she should have a smoothie a day to make sure that they have a healthy immune system.

Cooking is fun for most people. Unfortunately, most people hate to clean up dirty dishes and pots and pans. When making a smoothie, one does not need to worry about cleaning up a large mess. Other than washing off the knife and blender, there is almost nothing to clean when making a smoothie. When one can rinse out their blender, they will only be left with, at most, a five-minute cleaning job. Anyone at work can clean their blender with ease as it only takes a few minutes to clean it in the sink. In the end, anyone who hates cleaning should consider buying a blender and making smoothies.

Smoothies are not a fad. There are plenty of health benefits to drinking a smoothie. Many people enjoy a green smoothie as they can tweak the recipe exactly as they want. While people enjoy the health benefits, a lot of working professionals also love the convenience of a green smoothie. One can make a smoothie without making a mess. A lot of people have discovered that when they make smoothies, not only will they save money they will be a lot healthier.

CHAPTER 3- MAKING GREEN SMOOTHIES

You�ll need a blender and some spinach, a banana, some strawberries and your choice of soy milk or almond milk. Blend all these ingredients together adding each one slowly. Once you see that it�s all blended together you can enjoy your green smoothie. This is one way recipe for a green smoothie and you will learn that there are lots of other recipes.

You can get two bananas, a half of a cup of your choice of a pineapple, apple or a peach plus you�ll need sixteen ounces of water and one and a half cups of kale or spinach. Blend these ingredients together until it�s smooth. If you want the smoothie as smooth as possible, just blend for a longer amount of time to get it extra smooth.

Another tip is that if you want your smoothie colder, take all the ingredients and freeze them over night or you can add some ice cubes in the blender too. The amount of time spent in blending all these ingredients together will depend on the blender you are using and the way you prefer your smoothie. Don�t be afraid to blend everything for a longer period if you like your smoothies smooth. There is not right amount of time or no wrong amount of time to keep your ingredients blending because it�s all your choice.

You can add anything you�d like to the ingredients to make a smoothie so don�t be afraid to add and or take out some ingredients. Once you get to making smoothies, you�ll know just how you like yours and which ingredients that you prefer. There are recipe books that can help tell you which ingredients to add and which to leave out. You can make different green smoothies every day if you prefer to change it up but if you do that, remember to write the ingredients down if you want to make that same one again.

The smoothies are not only tasty but they are nutritious for you. You�ll be getting a smoothie that you love with vegetables and fruits recommended for you. If you aren�t eating your fruits or vegetables but are drinking them, it�s the very same thing plus you are getting your daily allowance. When you add the fruit to these smoothies the taste of the fruit is what you will taste.

As you continue to drink these green smoothies you�ll see that your body won�t need or crave the junk foods or the sweets, now you�ll be balancing out your diet with the fruits and vegetables and you are going to see a weight loss as well. If a person cannot eat raw vegetables, drinking a green smoothie is the best way for them to have all of their vitamins and nutrients that a person needs daily.

The green smoothies are going to give you energy that you need so you can start a workout program if you aren�t on one. You�ll see that you are going to spend less time in the kitchen as the green smoothies are very easy to make. Add whatever you want to the smoothie and drink up. If you like the smoothie because it tastes good, keep drinking it. You don�t have to know that this is all healthy for you. You can use frozen or fresh fruits when you make your green smoothies as either way it will be fine.

As healthy as a green smoothie is, you�ll want to make it healthier by getting the daily exercise you will need and the rest that is recommended, plus you�re still going to need to drink lots of water. Trying for a stress free life is what is going to make us happy and healthier. Learn how to take better care yourself too. Watch your alcohol intake if you are choosing to become healthy and keep on drinking these green smoothies for your fruit and vegetable intake.

You can enjoy a green smoothie any time of the day either will a meal or for a snack. There are juice bars that offer lots of different green smoothies. Order one with all the veggies and fruits that you love even when you�re away from home.

When you first start making green smoothies try to put more fruits in the juicer and make it sweet to start with. As you get used to drinking the smoothie, start to add more and more vegetables to it so that you will gradually get used to the taste.

Green smoothies are great for the parents of the children that refuse to eat their vegetables and don�t care much for fruit. Give them a green smoothie and they�ll be sure to drink it and get their quantity of the vegetables their bodies need. Let them help you make it too, that�s all the fun leading up to this tasty drink. Soon they�ll be making their own and making yours as well. They can have this drink as a snack or with any of their meals. Either way, they are getting their daily vegetables and fruits.

You can blend anything healthy into a green smoothie, peanut butter, raisins, some yogurt if you�d like. Anything that you have on hand and is good for you, try it. Add either water or ice cubes or both to the mix. If the green smoothie comes out as good as you expected just write down all the ingredients that you used for the next time when you want that very same taste.

CHAPTER 4- DELICIOUS GREEN SMOOTHIES

Do not limit these great recipes for just one meal time. Adopt them as your new daily vitamin drink. Serve them for some tasty holiday party flair. Serve them for any special occasion, or for a causal fun treat? Once you master these recipes, your guests are sure to be impressed by how sweet and flavorful these healthy smoothies can be.

The key to making a healthy green smoothie is to make your smoothie with about forty percent green vegetables. The blend of fruits and veggies will boost your body with a refreshing burst of nutrients and energy.

CHAPTER 5- HIGH PROTEIN GREEN SMOOTHIES

Here are 14 awesome smoothies that will take supply the protein you need.

CHAPTER 6- BREAKFAST GREEN SMOOTHIES

We have all heard the tip about breakfast being the most important meal of the day. Are you looking for a nice cool refreshing drink to start your day off right? Start the day with a wonderful burst of green from a refreshing and energy-boosting smoothie blend. You will love these cool tasty smoothies and your body will love to wake up to them as well. These satisfying green treats are super healthy for you. Smoothies are easy to digest and get nutrients flowing throughout your body quickly for an early morning start. There are a variety of green smoothie recipes. Choose the one that suits your taste buds.

Here are fourteen amazing green smoothie blends for you to enjoy.

CHAPTER 7- GREEN SMOOTHIES FOR LUNCH

I can't think of anything more nutritional and delicious than a green smoothie for lunch. Below are 14 recipes delicious green smoothies you could have for lunch. Hope you enjoy them.

CHAPTER 8- GREEN SMOOTHIES FOR POST WORKOUT

RECIPE JOURNAL

ABOUT THE AUTHOR

Samantha Michaels has spent years helping people overcome health challenges, lose weight and reach ideal health goals while enjoying good and healthy food. She is an author of numerous health books and provide amazing yet very healthy recipes everyone can enjoy.

She loves food and spends most of her time helping people address diet challenges by teaching them to cook the right meals. Her diet programs have helped a lot of people lose weight in a smart, practical way and she lives what she preaches that you do not have to get hungry while on a diet.