WELCOME TO YOUR 7-DAY SMOOTHIE CHALLENGE! I am so excited that you are hopping on board for this adventure. In this ebook, you will gain the tools you need, along with recipes for some of my favorite smoothies, to start blending your way to amazing health! I purchased my Blendtec a few years ago (after a few months of convincing my husband that we needed it!) and have been using it daily ever since. It has made a big difference in how my husband and I feel, our skin, our energy levels, the amount of vegetables we consume, and our all-around health. It s also taken the place of many empty calorie breakfasts and snacks we used to eat. Keep in mind that this is not a diet; it is a way of life. Smoothies are a really great way to pack in a lot of nutrients all at once, while making it easy for your body to digest and absorb them too. Digesting food takes a lot of energy away from your body, and if you are eating foods that are robbing you of energy, what is left for you? Not a lot! Let s change that today. Let s kick your cravings to the curb and say hello to awesome nights of sleep, great energy, and easy weight loss. Are you ready to say goodbye to the crash and burn feeling at 3 pm and say hello to feeling great all day long? Let's get started! Coach Samantha If any questions come up during the program, please feel free to email me at Samantha@HealthyEaton.com.
THE CHALLENGE I officially challenge you, over the next 7 days, to replace one of your meals with a delicious and nutritious smoothie! If you accept this challenge, you are going to make your shopping list for the ingredients you ll need, and start improving your health by making the smoothies! For an extra boost of protein, feel free to add protein powder to any of the recipes you ll see below (see Superfood Smoothie Mix Ins section below for my powder recommendations). You can have smoothies for both breakfast and lunch, if desired, but the challenge is to at least add in one smoothie a day. You can have too much of a good thing so be aware of how much fruit and natural sweeteners you are using. It can add up. Change the recipes to suit you. I have a Shake N Take mini blender that I use either to instantly blend and take to go as I run out the door, or to keep at work to blend smoothies for a filling snack so I avoid the cookies/candy/chips in the afternoon! Smoothies are: SO WHAT IS THE DEAL WITH SMOOTHIES? WHY ARE THEY GOOD FOR YOU? Chock full of vitamins, enzymes, and minerals Easy to digest, which means optimal absorption of nutrients A tasty way to get an energy boost when you need it most Great for stabilizing blood sugar and kicking cravings (you will see each smoothie here has a healthy fat, and fat is key for blood sugar stabilization) A fabulous way to consume a variety of different fruits and vegetables at one time, while replacing an empty calorie meal or snack Terrific for cleansing the body of toxicity An easy way to add more fiber to your diet for optimal bowel function The perfect on-the-go meal or snack for the busy person! WHY IS BLENDING YOUR VEGETABLES AND FRUITS BENEFICIAL? Did you know that 80% of your energy is spent digesting and assimilating your nutrients? So why not support your body to do less work?
The health of your body depends on your digestion. When you blend your foods, you are supporting digestion. Your body does not have to work so hard to break down the nutrients, as they are in a pre-digestible state. Instead of having to prepare and eat cup after cup of healthy greens or fruits, you are packing them into one nutrient-dense smoothie. CHOOSING A BLENDER The Vitamix and Blendtec are super powerful blenders with a very strong motor that not only can blend smoothies, but also can make nut butters and even soups, and have them all come out velvety smooth! However, at around $350 - $499, it is an investment. The Nutribullet is a great alternative, as it costs around $120. The Black & Decker Food Processor & Blender is a two-for-one that combines two kitchen appliances that are awesome to have for making healthy smoothies and meals in general, and costs around $60. A blender at Costco, Wal-Mart, or Target will typically cost you around $20-$30 and would definitely still do the trick. MAKING THE ULTIMATE SMOOTHIE 1. Choose the liquid water, coconut water, or a dairy-free milk 2. Choose your greens kale, spinach, parsley, Swiss chard, collards, or lettuce (organic if possible) 3. Choose your fruit banana, apple, berries, mango, or leave out the fruit (organic if possible) frozen fruit is great too for texture and helps make the shake cold. 4. Choose your fat/protein hemp seeds, hemp protein, nut butter, avocado, coconut oil, flax or chia seeds 5. Add a superfood maca, raw cacao, bee pollen, shredded coconut, goji berries, camu camu, or any other of your choosing NOTE: If you do not like an ingredient, simply sub in something you do like, or leave it out of the recipe.
SUPERFOOD SMOOTHIE MIX-INS Bee pollen Protein powder (whey, hemp, pea, rice, mixed vegan based my recommendation (like this one or this one) Maca powder Raw cacao powder Spirulina Wheatgrass Hemp seeds Chia seeds Flax seeds Coconut oil Goji berries Cacao nibs Greens or green powders Fresh or frozen fruit Collagen peptides (see why I love this so much here!) Nut butter (almond butter, Sunbutter, cashew butter, etc.) Raw honey or stevia SMOOTHIE RECIPES BERRY BLISS 1 cup coconut water or almond milk 1/2 cup frozen strawberries 1 tablespoon coconut oil 1 tablespoon hemp seeds Pinch of cinnamon Stevia or raw honey to sweeten GINGERBREAD COOKIE 1 cup almond or coconut milk 1 teaspoon cinnamon 1 cup of spinach 1 tablespoon of almond butter Stevia to taste (optional)
KIDNEY NOURISHING SMOOTHIE 1 cup almond or coconut milk 1 2 large cucumber peeled and sliced 1 cup fresh/frozen blueberries 1 tablespoon raw, organic honey or stevia to taste (optional) * Cucumbers are a wonderful kidney cleanser and provide you with tons of energy. CRANBERRY SWEETNESS 1 cup unsweetened almond/coconut/hemp or rice milk 1 cup of mixed berries 1 4 cup unsweetened cranberry juice concentrate 1 2 avocado 1 teaspoon ginger 1 teaspoon cinnamon CHOCOLATE BANANA BLISS ** Coach Samantha Favorite! 1 cup almond or coconut milk 1 ripe banana (I like mine pre-sliced & frozen in this one!) Large handful of spinach 2 tablespoons Sunbutter or almond butter 2 tablespoons unsweetened cocoa powder or raw cacao powder 1 tablespoon ground flax seeds MOOD STABILIZER 1 cup almond, coconut, or rice milk 1 cup fresh or frozen blackberries 1 teaspoon maca powder 1 tablespoon almond butter 1 handful of spinach 1 tablespoon raw, organic honey or stevia to taste (optional) 1 tablespoon coconut oil
NEED MORE NOURISH ENERGY SMOOTHIE 1 cup unsweetened almond, coconut, hemp, or rice milk 2 tablespoons hemp seeds 1 banana 1 teaspoon cinnamon Stevia to taste (optional) MANGO DREAM 1 cup almond or coconut milk 1/2 cup coconut water 2 leaves kale or Swiss chard, coarsely chopped 1 mango, peeled & pit removed THIN MINT FAT BLASTING 1 cup coconut, rice, or hemp milk 3/4 cup coconut water 1 ½ tablespoon raw cacao powder 1 tablespoon raw honey or a couple stevia drops ½ - 1 teaspoon of peppermint extract 1/2 cup ice cubes BLACKBERRY & STRAWBERRY DREAMS 1 cup coconut, rice or hemp milk 1 cup frozen blackberries 1/2 cup strawberries 1/2 teaspoon lime juice 1/2 teaspoon vanilla 1-2 tablespoons ground flaxseed meal or chia seeds Few ice cubes
CREAM WITH A LIL SHAKE 1 cup water or unsweetened coconut, hemp, or rice milk 1/2 bunch kale 1 banana 1/2 orange 1 teaspoon vanilla 1 teaspoon cinnamon 1 dash of cayenne 1-2 tablespoons ground flaxseed meal 1/2 cup ice CHOCOLATE COVERED CHERRY 1 cup water or unsweetened coconut, hemp, or rice milk 3/4 cup frozen cherries 1 tablespoon ground flaxseed meal 1 tablespoon chia seeds 1 tablespoon raw cacao 3-4 ice cubes (optional) 1/2 dropper stevia SUMMER GLOW ** Coach Samantha Favorite! 1 ½ cups cold water Large handful spinach ½ bunch of parsley or cilantro A few romaine leaves 2 stalks celery ½ apple ½ pear or 1 banana ½ lemon, peeled, seeded A couple ice cubes GREASE LIGHTING 1 cup coconut water 1 cup water 1 avocado 1 orange 2 tablespoons pumpkin seeds 1 tablespoon ground flaxseed meal 1 tablespoon hemp seeds 1 tablespoon honey, agave, or 5 drops stevia 1 tablespoon coconut oil
BANANA BERRY DREAM 1 banana 1 cup hemp or rice milk 1 tablespoon ground flaxseed meal 1 large handful spinach or kale 1 cup frozen berries 1/4 teaspoon cinnamon 1 splash vanilla extract GREEN THUNDER WITH A DASH OF SUNSHINE 1/2 cup coconut water 1/2 cup hemp or rice milk 2 organic kiwi fruit, peeled, & chopped 1/2 mango, peeled & chopped Large handful spinach SUPERFOOD & SASSY 1 1/2 cups unsweetened coconut milk, hemp milk, or rice milk 1/2 cup frozen mixed berries 1 tablespoon ground flaxseed meal 1 teaspoon chia seeds 1 teaspoon maca powder Large handful spinach APPLE PIE SMOOTHIE 1 cup unsweetened almond or coconut milk 1 apple, chopped 1 tablespoon chia seeds 1 tablespoon flax seeds 1 tablespoon hemp seeds 1 teaspoon cinnamon 1/2 teaspoon nutmeg 2 dates, pitted, chopped 1/4 cup pecans, chopped 5 ice cubes dash sea salt Take notice of how you feel at the beginning of the week and compare to how you feel at the end!
A SOLUTION FOR YOU I find that most clients who come to see me are confused about what to eat. Even though we live in the age of information, the information that s out there can be overwhelming or even give conflicting advice. It s time to ditch the information overload and figure out which foods work for your unique body. I ve already created the blueprint for you in my Seasonal Clean Eating Cleanse programs! I ll help you learn which foods work for your body, and which are causing you unwanted symptoms or side effects. Samantha Eaton is a Certified Health Coach located in Charlotte, NC. She works with people through one-onone coaching to build new healthy habits that fit their lifestyle, develop healthier eating/cooking habits and identify hidden food sensitivities that might be causing them digestive issues, headaches, low energy, or difficulty losing weight. She develops an individualized, practical step-by-step plan for each of her clients based on their goals, and identifies and provides the tools needed to overcome health concerns in a natural, holistic way. Her approach comes from her belief that all of our bodies and life situations are unique. A personalized method to health and wellness may be your missing ingredient to save you time, money, frustration, and radically improve your health and happiness. Sick and tired of being sick and tired? Looking for a personalized, natural approach to feeling and looking great, once and for all? Schedule your free initial consultation today! For more practical health tips, delicious recipes, and product reviews, connect with Samantha: Newsletter Facebook Twitter Instagram Website