guidebook - amazon s3 · 2017. 12. 8. · at simple green smoothies, we believe that green smoothie...
TRANSCRIPT
G U I D E B O O K
COPYRIGHT © 2017 SIMPLE GREEN SMOOTHIES, LLC | FIRST EDITION: JANUARY 2017
L E T ’ S D O T H I S !
YOU NEED... 7 INGREDIENTS
TO BLEND... 7 GREEN SMOOTHIES
WITH JUST... 7 MINUTES A DAY
FOR... 7 DAYS STRAIGHT
Pretty simple, huh? Before we dive in all the way, I need to make sure you know this: Simple 7 is not another diet; because we def don’t need anymore of those.
There’s no counting calories. No magic pills. No deprivation.
At Simple Green Smoothies, we believe that green smoothie are like the gateway drug to a healthier life. Just by drinking a dai-ly green smoothie, you’ll begin to have more energy and crave healthier foods naturally. That’s what happened to me.
For the next 7 days, you’ll see how sim-ple, quick and tasty healthy eating can be through a daily green smoothie. It’s been a game-changing habit for the 1 million+ lives in our community... are you next? In this guide book, we’ve got your shopping list, daily recipes and a few trusty tips to get you started.
peace, love & leafy greens,
Jen Hansard + the rawkstar team
T A B L EO FC O N T E N T S
GETTING STARTED4
SWAP GUIDE5
METRIC CONVERSION6
CONGRATULATIONS!16
PREP AHEAD7
RAWKIN’ GOODS17
SHOPPING LIST + GAME PLAN8
GET SOCIAL18
DAY 19
DAY 412
DAY 210
DAY 513
DAY 311
DAY 614
DAY 715
PAGE 4
G E T T I N G S T A R T E D
1. READ THE GUIDE BOOK
These pages are packed with information to help you not just “get
through” the next 7 days of Simple 7, but help you thrive along the
way. Also check your inbox each day as we send an email filled with
love + resources to keep you on track as well.
2. PRINT THE GAME PLAN
On page 8 of this guidebook is a printable game plan. We recommend
printing it, taking with you to the grocery store, and pinning to your
fridge for a daily reminder.
You must have a game plan. If you aim at “nothing” you will hit it every single time. #truthbomb
3. JOIN THE SIMPLE 7 SQUAD
It’s time you got to know your fellow Simple 7 teammates. Inside the
Simple 7 Squad Facebook group, you can ask questions, post pics and
make friends with others who are on a similiar journey as you. CLICK HERE TO JOIN THE SIMPLE 7 SQUAD
When “I” is replaced by “We” — illness becomes wellness.
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COPYRIGHT © 2017 SIMPLE GREEN SMOOTHIES, LLC | FIRST EDITION: JANUARY 2017
S W A P G U I D E
Allergies and inaccessibility to ingredients can definitely make you
shy away from certain green smoothie recipes. Yet have no fear!
We’ve compiled a list of great substitutions so you can still reap the
rawesome results!
BANANAS: Avocados will give you the same creamy texture
KALE: Spinach, Swiss chard, collard greens, beet greens, romaine
MANGOES: Peaches, nectarines, papaya, apricots
ORANGES: Clementines, tangerines, mangoes, papaya
PINEAPPLE: Oranges, mangoes, peaches
SPINACH: Kale, Swiss chard, collard greens, beet greens, romaine
STRAWBERRIES : Blueberries, raspberries, cherries, blackberries,
peaches, nectarines
PAGE 6
C O N V E R S I O N S
1 teaspoon
1 tablespoon
2 tablespoons
1/4 cup
1/3 cup
1/2 cup
2/3 cup
3/4 cup
7/8 cup
1 cup
2 cups
4 cups
1 pint
5 ml
15 ml
30 ml
59 ml
79 ml
118 ml
158 ml
177 ml
207 ml
237 ml
473 ml
946 ml
473 ml
LIQUID & VOLUME
1 oz
2 oz
3 oz
4 oz
8 oz
12 oz
16 oz
32 oz
28 g
55 g
84 g
112 g
240 g
375 g
454 g
907 g
DRY WEIGHT
measurement measurement
Prefer to weigh your ingredients or use metric measurements? We’ve
got you covered! Use our simple conversion guide to blend your green
smoothie recipes.
PAGE 7
COPYRIGHT © 2017 SIMPLE GREEN SMOOTHIES, LLC | FIRST EDITION: JANUARY 2017
P R E P A H E A D
Prepping your smoothies shaves off precious extra minutes in your
morning routine, plus it puts the kibosh on any other excuses that
stand in the way of a daily green smoothie.
STEP 1: SLICE OR CUT FRUIT INTO CHUNKS
STEP 2: LABEL BAG (OR MASON JARS )Write recipe name and date on it. You might also want to include how
much liquid you’ll need to add when you’re ready to blend.
STEP 3: MEASURE INGREDIENTS AND PACKRemove as much air as possible from bags when sealing closed. Pack
fruit and greens tightly into the jars and screw on the lids. Do not add
any liquid to your smoothie packs!
STEP 4: PLACE IN FREEZER.Don’t pack too tightly together. There should be some air circulation.
That will help the contents to freeze quickly.
STEP 5: BLENDThaw smoothie pack for a few minutes on the counter or in warm
water. The fruit and greens will come out of the jar/bag easier too. Add
your liquid base and smoothie pack to blender and blend for a bit.
PAGE 8
SERVES ONE PERSON
Simple 7 is designed to
be able to do solo or with
friends. We’ve created a
little calculator to make
it simple to adjust the
shopping list. CLICK HERE
*FROZEN FRUIT TIP
We recommend buying
frozen mango, pineapple
and strawberries. They’re
usually cheaper, make
your smoothie colder and
save you prep work.
NEXT STEPS
Our 7-day meal plan
helps you build upon
your new green
smoothie habit. You’ll
fall in love with whole
foods and plant-based
snacks, meals and
desserts. #kaleyeah
>> SGS.TO/THRIVE
Spinach, fresh: 5 cups (one 6-oz bag)
Kale, fresh: 2 cups (1 small bunch or one 6-oz bag)
Bananas, fresh: 3
Oranges, fresh: 5 whole
Mango: 2 3/4 cups fresh: 3 whole mangos frozen*: one 16-oz bag
Pineapple: 2 3/4 cups fresh: 1 whole frozen*: one 16-oz bag
Strawberries: 2 cups fresh: 1 pint frozen*: one 10-oz bag
DAILY SCHEDULE
DAY 6
DAY 2
DAY 7
DAY 3 DAY 4
DAY 5
DAY 1
TAKES TWO TO MANGO1 cup spinach¾ cup water
1 orange, peeled1 1/2 cups mango
BEGINNER’S LUCK1 cup spinach1 cup water
½ cup mango½ cup pineapple
1 banana
KALIFORNIA SUNSHINE1 cup kale
1/2 cup water1 orange, peeled½ cup pineapple
½ cup mango
OH KALE YEAH1 cup kale
1 cup water½ cup pineapple
½ cup strawberries1 banana
CITRUS BREEZE1 cup spinach¾ cup water
1 orange, peeled¼ cup mango
¼ cup pineapple½ banana
THE GREEN GOBLIN 1 cup spinach½ cup water
1 orange, peeled1 cup pineapple
1/2 banana
SIMPLE STRAWBERRY1 cup spinach½ cup water
1 orange, peeled1 1/2 cups strawberries
SHOPPING LIST
G A M EP L A N
PAGE 9
1 cup spinach1 cup water½ cup mango*½ cup pineapple*1 banana
INGREDIENTS DIRECTIONS
We’re kicking off Simple 7 with our go-to smoothie recipe. You really can’t beat it— it ’s fruity, sweet and delicious. You’ll be wondering how you ever managed to get through a day without it. Serves 1
1. Place spinach and water in blender. Puree until smooth.
2. Add fruit and blend again.
— D A Y O N E —
B E G I N N E R ’ S L U C K
*Use at least one frozen fruit to make the smoothie cold or serve over ice.
JOIN THE SIMPLE 7 SQUAD
click here
PAGE 10
1 cup kale, stems removed1 cup water1 banana½ cup pineapple*½ cup strawberries*
INGREDIENTS DIRECTIONS
This smoothie tastes like an ultra-healthy fruit punch. The banana helps make it creamy and sweet with a nice little tang from the pineapple and strawberries. Serves 1
1. Place kale and water in blender. Puree until smooth.
2. Add fruit and blend again.
— D A Y T W O —
O H K A L E Y E A H
*Use at least one frozen fruit to make the smoothie cold or serve over ice.
WANT A NEW
BLENDER?
read this
PAGE 11
1 cup spinach½ cup water1 orange, peeled1 cup pineapple*1/2 banana
INGREDIENTS DIRECTIONS
Fruity and bright green, this smoothies is great for little goblins of all ages. Using a whole orange is a great way to boost f iber content and works as a simple liquid base. Serves 1
1. Place spinach, orange and water in blender. Puree until smooth.
2. Add remaining fruit and blend again.
— D A Y T H R E E —
T H E G R E E N G O B L I N
*Use at least one frozen fruit to make the smoothie cold or serve over ice.
THE SGS MOVEMENT
learn more
PAGE 12
1 cup spinach½ cup water1 orange, peeled1 1/2 cups strawberries*
INGREDIENTS DIRECTIONS
The name says it all - this smoothie is simple and full of strawberry flavor. It ’s lower in sugar and high in f iber which are great if you’re looking for a lower glycemic option. This recipe is from our best-selling book: Simple Green Smoothies. Serves 1
1. Place spinach, orange and water in blender. Puree until smooth.
2. Add strawberries and blend again.
— D A Y F O U R —
S I M P L E S T R A W B E R R Y
*Use at least one frozen fruit to make the smoothie cold or serve over ice.
GET OUR BOOK!
click here
PAGE 13
1 cup fresh spinach¾ cup water1 orange, peeled1 1/2 cups mango*
INGREDIENTS DIRECTIONS
Mango fans, this one’s for you! Loaded with dietary f iber, folate, vitamins A, B6, and C, and even iron, mangos are one of the healthiest fruits you can eat (or drink!). Serves 1
1. Place spinach, orange and water in blender. Puree until smooth.
2. Add mango and blend again.
— D A Y F I V E —
T A K E S T W O T O M A N G O
*Use at least one frozen fruit to make the smoothie cold or serve over ice.
JOIN THE SIMPLE 7 SQUAD
click here
PAGE 14
1 cup kale, stems removed1/2 cup water1 orange, peeled½ cup pineapple*½ cup mango*
INGREDIENTS DIRECTIONS
Like the warm California sunshine, this smoothie will brighten your day. Loaded with vitamins A, C, K, and calcium, you’ll be f illing your body with goodness that tastes great. Serves 1
1. Place kale, orange and water in blender. Puree until smooth.
2. Add remaining fruit and blend again.
— D A Y S I X —
K A L I F O R N I A S U N S H I N E
*Use at least one frozen fruit to make the smoothie cold or serve over ice.
SGS NUTRITION
PLANS
learn more
PAGE 15
1 cup fresh spinach¾ cup water1 orange, peeled¼ cup mango*¼ cup pineapple*½ banana
INGREDIENTS DIRECTIONS
Delight your taste buds with this ultra fruity blend of tropical fruits. This recipe is a subtle twist on Beginner’s Luck and has been a rawkstar team favorite for a long time. Serves 1
1. Place spinach, orange and water in blender. Puree until smooth.
2. Add remaining fruit and blend again.
— D A Y S E V E N —
C I T R U S B R E E Z E
*Use at least one frozen fruit to make the smoothie cold or serve over ice.
WE’RE ON YOUTUBE
watch now
PAGE 16
You blended your way through Simple 7. The Simple 7 Squad is giving you a virtual high five right now. Woot! Woot! How are you feeling? Ready to keep going? These 7 days of green smoothies is just the beginning. You need to keep going to see even more results and feel your best. Here’s a great next step...
GET OUR 7-DAY PLANT-BASED MEAL PLAN
THRIVE is our quick 7-day whole foods detox to help clean out your body, reset eating habits and fill up with plant-powered goodness. All meals and snacks are all crafted for optimal detoxing benefits. >> LEARN MORE
C O N G R A T U L A T I O N S . . .
Y O U D I D I T !
PAGE 17
LET’S EAT is month-long dinner meal plan, filled with seasonal ingredients for you, or the whole fam... without spending hours or days figuring out confusing recipes or spending way too much time in the grocery store.
LEARN MORE
THRIVE is our quick 7-day whole foods detox to help clean out your body, reset eating abits and fill up with plant-powered goodness. All meals and snacks are all crafted for optimal detoxing benefits.
LEARN MORE
FRESH START 21 is our highly praised 21-day vegan, gluten-free, whole foods cleanse. The food is seriously fantastic and you’ll keep experiencing even more of those super happy side effects of looking, feeling, and being totally rawesome!
LEARN MORE
W A N T M O R E
R A W K I N ’ G O O D S ?
PAGE 18
COPYRIGHT © 2018 SIMPLE GREEN SMOOTHIES, LLC | SECOND EDITION: JANUARY 2018
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means without the prior
written permission of the authors, nor be otherwise circulated in any form of binding or cover other than that in which it’s published. Modification of this design
doesn’t void the copyright. Disclaimer: All information presented in this book is for informational purposes only. These statements have not been evaluated by the
Food and Drug Administration. This book 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. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary.
F O L L O W U S O N S O C I A L M E D I A F O R
D A I L Y M O T I V A T I O N
F A C E B O O K
I N S T A G R A M
Y O U T U B E