By John Rowley The E-Factor Diet

Transcription

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2 By John Rowley 2

3 Legal Stuff 2015 Rowley s Results Unlimited, Inc. All Rights Reserved. International Copyright This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paying customers of Rowley s Results Unlimited, Inc. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag. NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician s approval before beginning this or any other exercise program. 3

4 Smoothie Shop If you are anything like me, when you are eating clean and getting into a new eating regime, one of the hardest things to give up is your sweets. You eat healthy all day, and then after dinner, you re getting ready for bed and your sweet tooth starts to put little evil thoughts into your head. After a while, you have to give in; you re only human, after all. Well, Smoothie Shop book is something we have spent a lot of time putting together so you can have a healthier alternative for those days when you just need to have something sweet. Now, don t get me wrong, you can t indulge in these tasty treats three times a day and still expect to see fast weight loss results. Even though these are healthy, you can still overdo it. Fresh fruit is the main ingredient in most of these tasty treats, but fruit does have sugar in it, and depending on your personal sensitivity to sugar, it can slow down your weight loss results if you eat too much. So, experiment with the smoothies we have put together for your enjoyment, BUT make sure you pay attention to how your body reacts to the various smoothies. If a particular ingredient in one of the smoothies makes you feel or look bloated, then cut that out of your diet. P.S. Do not use any of these if you are participating in 10- Day Gut Fungus Solution, because, even though it s not processed sugar, fruit still contains naturally occurring sugar. Fruit has so much sugar that it will be detrimental in your quest to kill the overgrown fungus living in your dear ol tummy. 4

5 Adding BioTrust Low Carb Protein, to your smoothie to get additional protein makes any smoothie into a delicious meal. You can also add crushed ice or blend it with ice in a blender for a milkshake-like consistency. 5

6 Smoothie Shop RECIPES 6

7 Green Smoothie 2 ripe medium bananas 1 ripe pear or apple, peeled and chopped 2 cups chopped kale leaves, tough stems removed ¾ cup cold freshly squeezed orange juice ½ cup cold water 2 cups ice cubes 1 tbsp. ground flaxseed Puree all ingredients until smooth, scraping sides of blender, as necessary, to mix. 7

8 Berry Pomegranate Smoothie 2 cups frozen mixed berries 1 cup pomegranate juice 1 medium banana ½ cup freshly squeezed orange juice ½ cup nonfat cottage cheese 8

9 Orange Cream Smoothie 1 cup cold pure coconut water, without added sugar or flavor 1 cup nonfat vanilla Greek yogurt 1 cup frozen or fresh mango chunks 4 tbsp. frozen orange juice concentrate 2 cups ice 9

10 Black and Blue Blast Smoothie 2 cups organic spinach 1 cup freshly squeezed orange juice 1 banana ¼ cup blue berries, frozen ¼ cup black berries, frozen 1 cup ice 10

11 Thin Mint Smoothie 2 cups organic spinach 1 cup almond milk 2 tbsp. unsweetened cocoa powder Stevia to taste ¼ cup rolled oats 5 drops peppermint extract 11

12 Chocolate Blueberry 2 cups organic spinach 1 cup blueberries, frozen 2 tbsp. dark cocoa powder ½ cup unsweetened almond milk 12

13 Peach Smoothie ½ cup rolled oats ½ cup nonfat plain Greek yogurt ¼ cup coconut milk 1 small peach 1 medium banana 1 tbsp. chia seeds Pinch of salt to taste 13

14 Mouth Watering Watermelon Smoothie ¼ cup milk 1 cup seedless ripe watermelon ½ cup cubed strawberries ½ cup nonfat plain Greek yogurt ½ cup ice cubes 14

15 Orange Banana Smoothie 2 cups freshly squeezed orange juice 2 cups strawberries, tops removed and halved 2 ripe bananas 1 tbsp. freshly squeezed lime juice 15

16 Blueberry Blast Smoothie ½ cup nonfat milk ½ cup nonfat plain Greek yogurt 1½ cup frozen blueberries 1 tsp. raw honey 16

17 Summer Blast Smoothie 1½ cups cubed seedless watermelon 1 cup chopped honeydew melon Juice from 2 limes 1 cup nonfat plain Greek yogurt 1 cup ice cubes 17

18 Peanut Butter Banana Smoothie ½ cup fat free milk ½ cup nonfat plain Greek yogurt 2 tbsp. creamy natural unsalted peanut butter 1 ripe banana 1 tbsp. raw honey 6 ice cubes 18

19 Vanilla Blueberry Smoothie 1 cup skim milk ½ cup vanilla yogurt 1 cup fresh blueberries ½ cup frozen blueberries ½ cup crushed ice 1 tbsp. flax seed oil 19

20 Strawberry Smoothie 1 cup skim milk 1½ cups strawberries 2 tbsp. cold-pressed organic flax seed oil 20

21 Green Tea Cinnamon Smoothie ½ cup green tea, chilled ½ cup unsweetened almond milk 1 tsp. cinnamon 1 tbsp. raw honey 1 banana 21

22 Pineapple Berry Smoothie 3 ounces vanilla nonfat Greek yogurt 1 tbsp. almond butter ½ cup frozen blueberries ½ cup strawberries ½ cup frozen pineapple 1 cup kale ¾ cup water 22

23 Cherry Berry Smoothie 1 cup frozen cherries 1 cup strawberries 1 cup kale 1 teaspoon wheat germ ½ teaspoon freshly grated ginger ¾ cup green tea 23

24 Mango-Kiwi Smoothie ½ cup nonfat vanilla Greek yogurt 1 cup baby spinach ½ cup frozen blueberries ½ cup frozen mango 1 kiwi, peeled 1 teaspoon flax meal ¾ cup cold water 24

25 Blueberry Protein Delight Smoothie 1½ cups unsweetened vanilla almond milk ½ cup frozen blueberries 1 cup spinach ½ cup nonfat Greek yogurt 1 cup ice cubes 25

26 Breakfast Smoothie ½ cup vanilla nonfat Greek yogurt ¼ cup raw almonds ¼ cup organic broccoli florets, stems cut off 1 cup frozen strawberries ¼ cup cannellini beans ¾ cup iced green tea 1 tsp. flax meal ¼ tsp. cinnamon 26

27 Banana Mint Smoothie ½ cup soy milk ½ cup fresh spearmint 1 frozen banana 1 cup organic baby spinach 1 tsp. vanilla extract ½ small lime, juiced 1 cup ice cubes 27

28 Kiwi Smoothie 3 kiwi, peeled and cut into chunks 2 medium ripe bananas, frozen 1 cup frozen blueberries 1 cup nonfat plain Greek yogurt 3 tbsp. raw honey ¼ teaspoon almond extract, optional 1½ cups crushed ice 28

29 Coconut Pineapple Smoothie 1 cup fresh pineapple, chopped ¼ cup coconut milk ¼ cup vanilla or coconut lavored yogurt 1 tbsp. organic laked coconut Stevia to taste 1 cup ice 29

30 Chocolate Cherry Smoothie ½ cup frozen unsweetened sweet cherries ½ cup non-fat vanilla Greek yogurt ¼ cup nonfat milk 2 tbsp. unsweetened cocoa powder ½ cup ice cubes 1 tsp. raw honey (optional) 30

31 The Green Way 1 cup baby spinach 1 cup cucumber chunks ½ avocado, halved, pitted and peeled 1 large kiwi, peeled and chopped ½ cup nonfat vanilla Greek yogurt ½ cup freshly squeezed orange juice ¼ cup mint leaves 31

32 Banana Berry Smoothie 1 banana ½ cup blackberries 1 cup raspberries ½ cup nonfat vanilla Greek yogurt 1 tbsp. raw honey 6 ice cubes 32

33 Orange Berry Smoothie 2 navel oranges, peeled, pith removed, and cut into chunks 1 cup frozen blueberries 1 cup frozen raspberries 1 cup ice ¼ cup vanilla almond milk 33

34 Berry Burner Smoothie 1 cup water 1 cup fresh or frozen blueberries ½ medium avocado 1 tbsp. chia seeds or chia seed gel ½ tbsp. coconut oil ¼ tbsp. cinnamon ½ tbsp. raw honey 34

35 Avocado Mango Green Tea Smoothie 1 cup cooled green tea 1 cup fresh or frozen mango chunks ½ medium avocado 1 cup organic baby spinach ½ tbsp. coconut oil Dash of sea salt ½ tsp. raw honey 35

36 Greek Yogurt Blueberry Bonanza 1½ cup water ½ cup fresh or frozen blueberries ¾ cup plain nonfat Greek yogurt 1 tbsp. chia seeds or chia seed gel ½ tbsp. raw honey ¼ tsp. cinnamon 36

37 Almond Orange Smoothie 1 cup vanilla almond milk ¾ cup freshly squeezed orange juice Freshly squeezed juice from one lemon and one lime 1 cup ice ½ tbsp. raw honey 37

38 Grapefruit Pineapple Smoothie 1 grapefruit, peeled, seeded and cut into chunks 1 cup fresh pineapple, crushed ½ cup fresh strawberries, crushed ½ cup nonfat Greek yogurt ½ cup ice 38

39 Strawberry Watermelon Delight 3 cups watermelon 1½ cups fresh strawberries 1 cup nonfat Greek yogurt 1 cup ice 39

40 Beach Blast Smoothie 2 ripe organic pears, pitted and chopped 1 tsp. peeled and chopped ginger root 1 banana 1 cup skim milk Handful of ice Sprinkle of cinnamon on top 40

41 Green Strawberry Smoothie 2 cups chopped fresh spinach, lightly packed 2 cups water ½ cup nonfat vanilla Greek yogurt 1 medium banana 1 cup sliced strawberries Raw honey to taste (optional) 41

42 Citrus Smoothie 1 orange, peeled and chopped, seeds removed 1 peach, peeled, pitted and chopped 1 lemon, peeled and chopped, seeds removed 4 spinach leaves 2 carrots, peeled and grated 1½ cup almond milk 42

43 Beat Your Berry Smoothie 4 beets, cooked and peeled 3 cups strawberries, fresh 2 cups unsweetened coconut water 1 cup ice Freshly squeezed juice from one lime 43

44 Banana Mango Smoothie ½ ripe mango 1 ripe banana, sliced ½ cup nonfat Greek yogurt ½ freshly squeezed orange juice ½ cup ice ½ cup nonfat milk 2 tsp. freshly squeezed lime juice 1 tsp. raw honey Sprigs of fresh lemon balm to garnish 44

45 Blueberry Soy Shake 2 cups frozen blueberries 1½ cups vanilla soymilk 4 tbsp. raw honey Touch of freshly ground nutmeg Mint leaves Garnish with fresh mint leaves. 45

46 Hawaiian Beach Smoothie ½ cup fresh pineapple chunks ½ cup fresh mango chunks ½ cup fresh strawberries 1 cup plain low-fat soy milk 1 tbsp. freshly squeezed lime juice ½ cup ice 46

47 Strawberry Smoothie 4 cups fresh strawberries 1 cup nonfat Greek yogurt ½ cup freshly squeezed orange juice 1 tsp. raw honey 47

48 Banana Peach Mint 3 ripe bananas, peeled and chunked 3 ripe peaches, halved and peeled 1¼ cups freshly squeezed orange juice 1 cup nonfat Greek yogurt ¼ cup fresh mint, minced 1 tbsp. raw honey Garnish with fresh mint sprigs. 48

49 Aloe Vera Lemonade Smoothie 1 cup water ½ avocado, peeled 1 medium aloe vera leaf, filleted (½ cup), or ½ cup aloe vera gel ½ lemon, peeled and de-seeded ½ lime, peeled and de-seeded 1 tbsp. coconut oil 1 tbsp. raw honey to sweeten Dash of Celtic sea salt 1 cup kale, spinach, or other greens 1 tbsp. flax or chia seeds 49

50 Banana Blended Protein Smoothie 1½ cups almond milk 1 fresh banana 1 cup spinach 1 cup kale ½ cup strawberries ½ cup fresh mango chunks ½ cup nonfat Greek yogurt 1 tbsp. coconut oil 1 tbsp. organic bee pollen 1 tbsp. chia seeds 50

51 Tropic Super Smoothie 1 cup coconut water 1 fresh banana ½ cup pineapple ½ cup mango ½ cup papaya ½ cup spinach ½ cup kale ½ cup nonfat Greek yogurt ¼ cup goji berries ¼ cup cranberries ¼ cup unsweetened coconut flakes 1 tbsp. coconut oil 1 tbsp. maca powder 1 tbsp. wheatgrass powder Dash of raw honey 51

52 Honeybee Banana Blueberry Smoothie 1 cup coconut milk 1 cup frozen blueberries ½ fresh banana ¼ cup nonfat Greek yogurt 1 tbsp. bee pollen 1 tbsp. coconut oil 1 tbsp. flax seeds Dash of raw honey Dash of cinnamon 52

53 Mocha Swirl Smoothie ½ cup nonfat Greek yogurt 1 tbsp. coconut oil ½ cup brewed coffee, cooled 2 tbsp. unsweetened cocoa powder Stevia to taste ½ cup ice cubes 53

54 Chai Power Smoothie 1 scoops BioTrust Low Carb 1 cup chai tea, cooled ½ cup nonfat Greek yogurt Dash nutmeg Dash cinnamon Dash of raw honey ½ cup ice cubes 54

55 Peanut Butter Crunch Smoothie ½ banana, peeled ½ cup nonfat Greek yogurt ¼ crunchy all natural peanut butter Stevia to taste Dash nutmeg 1 cup ice cubes 55