The 7 Day Green Smoothie Challenge by Maddie Race

7 D AY G R E E N SMOOTHIE

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THE 7 DAY GREEN SMOOTHIE CHALLENGE Hello, and welcome to my ‘7 day green smoothie challenge’ e-Book. This cookbook comes complete with 7 delicious, tried, tested and approved recipes by literally thousands of participants. The challenge is easy, each day has a new smoothie. Follow the recipe, whip it up & add it to your daily diet. I guarantee after 7 days, you will feel great! I hope you enjoy the recipes!

LET FOOD BE THY MEDICINE; AND MEDICINE BY THY FOOD - Hippocrates

So why did I create the ‘7 Day Smoothie Challenges’? During my training at Nutrition School, we were challenged to add a smoothie to our daily diet, which I did. After a week I could not believe how amazing I felt, my energy levels peaked, I slept better, I noticed a difference in my appearance, I felt generally brighter & lighter. The best part, the daily smoothie helped me crowd out all the bad stuff in my diet, and my cravings for sugar slowly depleted. I no longer hit that 3 o’clock slump.

Mid way through 2015, tragedy struck our family. We lost our family home and all its belongings to a fierce house fire. Thankfully no-one was home at the time, we were all safe. Hours, days and months following from the fire, my family & I were surrounded by some of the most amazing angels. Friends, family & total strangers all rallying around to help us get back on our feet. With the amazing community spirit, we bounced back - the love received gave us the strength to carry on, and that we did. The following weeks after the fire, never before in my mind was I so sure of the importance of maintaining a healthy diet. For a period of 4 weeks, I was in a position where I had to buy convenience foods - because my kitchen & awesome pantry was taken away from me! During those weeks, we were eating processed foods that we were not normally used to, our bodies were feeling the pain - we were sluggish, lost our zing and cravings came back. Thank goodness this lifestyle was only short lived and I was determined to get back on a healthy eating track for everyone's sake! As months past, I was pondering on how I was going to give back to this awesome community, for all the amazing love & support. The most obvious for me, was to inspire my beautiful community to live a healthy life, the way I knew how. From my first hand experiences on living on processed foods, it’s not a happy or healthy place. Everyone deserves to feel happy and healthy, to love their life, chase their dreams, and live a life abundant love and longevity. Health and wellness, all begins with food. If you want good health, it’s simple - eat good food. If you have a personal vision for well-being, you will pursue it. Your body is built on the life you choose to feed it - give it good food! Enjoy the recipes & I wish you all a happier and healthier life - Maddie x

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Super foods are a great way to boost your smoothie, giving you maximum nutritional benefits. Here are some of my favorite super foods, that I regularly add. Due to their increasing popularity, super foods can be found in leading supermarkets, chemists and health food stores.

M A C A

P O W D E R :

The super food maca if added to the smoothie will offer stamina, mood improvement and general increase in energy, endurance, oxygen in the blood & physical strength. Maca is also known to support healthy hormone function and boost your libido. Try adding 1 - 2 teaspoons into your next smoothie.

S P I R U L I N A

P O W D E R :

The superfood spirulina, if added to the smoothie has a host of health benefits. Spirulina has powerful Antioxidant and Anti-inflammatory Properties, it is a complete protein, and in just 1 tablespoon of spirulina offer 11% of your RDI of Iron, along with Vit B1, 2 & 3.

C A C A O

P O W D E R :

Cacao contains the highest concentration of antioxidants of any food. Antioxidants protect us from age-related health conditions and illnesses. Cacao contains magnesium, iron, manganese & zinc, making it an excellent superfood to stablise blood sugar, build strong bones, relax muscles and help build a strong immune system. Turn you favorite green smoothie into a chocolate feast by adding ½ tablespoon of cacao powder.

G O J I

B E R R I E S :

Goji berries support the adrenal gland, which as a result enhances stamina, strength & longevity. Goji’s are also known to provide liver protection, improve eyesight & deliver anti-aging compounds. Top your next smoothie with a handful of Goji berries, your body will love you!

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TIPS F R E E Z I N G

F R U I T

TRICKS

V E G E T A B L E S :

Here are some 'Top Tips' for being organised & ready for a successful challenge. I have a freezer full of frozen fruit! They are awesome in smoothies, add creaminess & make your smoothies nice & cold.....not to mention, you will always have ingredients available to whip up an awesome smoothie! 1. BANANAS đ&#x;?&#x152;đ&#x;?&#x152; - For the challenge you will need frozen bananas. Simply peel bananas, break them in half & pop into a freezer or zip lock bag. Your local grocers quite often reduce the price of over-ripe bananas, if you see these, grab them! They are perfect for smoothies! 2. PINEAPPLES đ&#x;??đ&#x;?? - when I purchase a whole pineapple, I chop it all up & place it into the freezer. You will need pineapple for my challenge, it is up to you whether you use it fresh or frozen, neitherâ&#x20AC;&#x2122;s better, it's just more convenient. 3. KALE đ&#x;&#x152;żđ&#x;&#x152;ż - when I use kale in my smoothie recipes, I blanch my leaves. Blanching helps extract maximum nutrients from your kale. To blanch kale, simple strip leaves off the stalk, roughly chop, rinse & pop into a large bowl. Simply boil the jug, pour over the kale & allow to blanch for 5 mins. After 5 mins, strain & rinse under cool water, allow to drain. Pop cooled blanched kale into a zip lock bag and into your freezer. During the challenge everyday we will be using either fresh baby spinach or kale, it is up to you what you prefer, I will guide you along the way with which green will be better in my recipes! 1 bunch of kale will get you through the challenge! So get freezing, don't forget to have plenty of ice on hand for the challenge too. After the challenge is over and you have your fave smoothie blend - try making up smoothie packs, with all your ingredients measured out & popped into 1 zip lock bag. Itâ&#x20AC;&#x2122;s a convenient way to prep your smoothie, all you need to do is add nuts, coconut water & whiz away! Perfect for those busy mornings.

7 D AY G R E E N S M O O T H I E C H A L L E N G E ÂŠ Maddie Race - Health & Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au -- Page 4 --

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DAIRY FREE - GLUTEN FREE - VEGAN - VEGETARIAN - PALEO This smoothie is packed with vitamins & minerals that is essential for building immunity. If you want energy, strong bones, great hair & nails, and you want to fight the signs of aging, add this smoothie to your diet.

I N G R E D I E N T S : 1 x orange, peeled & chopped 1 x 2cm thick slice pineapple, skin removed, chopped core & all 1 x celery stick, approx 20cm (leaves & all) 2 x cups baby spinach 1 x 10cm piece cucumber 1cm piece ginger, peeled 4 x mint leaves Âź cup cashews 250 - 300mls coconut water, chilled Handful ice 1 teaspoon spirulina C O M B I N E : All ingredients in your blender, bullet, thermomix or ninja & blend on high speed for approx 1 minute or until well blended & creamy. Top your smoothie with shredded coconut & frozen berries for an extra super hit. ENJOY!

D AY 1 - 7 D AY G R E E N S M O O T H I E C H A L L E N G E ÂŠ Maddie Race - Health & Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au -- Page 5 --

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Honeydew delivers Vit C, potassium & Vit B-6, which is great for heart health and muscle & nerve function. With the addition of kale, this smoothie is Low GI, leaving you feeling fuller for longer, which is great for weight-loss.

I N G R E D I E N T S : 1 x cup honeydew melon, peeled & chopped ½ banana, frozen 2 x cups baby spinach or 1 ½ cups frozen kale ¼ lemon wedge, rind removed 4 x mint leaves ¼ cup cashews 250 - 300mls coconut water, chilled Handful ice 1 teaspoon spirulina

C O M B I N E : All ingredients in your blender, bullet, thermomix or ninja & blend on high speed for approx 1 minute or until well blended & creamy. Top your smoothie with shredded coconut & frozen berries for an extra super hit. ENJOY!

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A great smoothie to promote healthy eyes & skin. High in antioxidants and disease fighting phytochemicals, this smoothie is a powerhouse. Chia seeds are high in fibre, protein & Omega 3. This smoothie will have you feeling fuller for longer.

I N G R E D I E N T S : Â˝ mango, peeled and chopped 1 x cup green grapes 1 x kiwi fruit, peeled and chopped 2 x cups baby spinach 1 Tablespoon chia seeds 250 - 300mls coconut water, chilled Handful ice 1 teaspoon spirulina or super-food blend of your choice

D AY 3 - 7 D AY G R E E N S M O O T H I E C H A L L E N G E ÂŠ Maddie Race - Health & Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au -- Page 7 --

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This smoothie is packed with vitamins & minerals that are essential for building Immunity. If you want energy, strong bones, great hair & nails, and you want to fight the signs of aging, add this smoothie to your diet.

I N G R E D I E N T S : 1 x nectarine, stone removed and chopped ½ banana, frozen ½ orange, peeled and chopped 2 x cups baby spinach ¼ cup cashews 1 x medjool date (optional, use only if you like a sweeter smoothie) 250 - 300mls coconut water, chilled Handful ice 1 teaspoon spirulina or maca powder or super-food mix of your choice

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A smoothie that is packed with vitamins & minerals for overall general wellbeing. This is a perfect smoothie to have when you are craving something sweet.

I N G R E D I E N T S : ½ banana, frozen ¼ green apple, chopped ½ lime, rind removed 2 x cups baby spinach 2 Tablespoons shredded coconut 1 x medjool date, pitted ½ teaspoon vanilla Dash of nutmeg or cinnamon ¼ cup cashews 250 - 300mls coconut water, chilled Handful ice C O M B I N E : All ingredients in your blender, bullet, thermomix or ninja & blend on high speed for approx 1 minute or until well blended & creamy. Top your smoothie with shredded coconut & frozen berries for an extra super hit. ENJOY!

D AY 5 - 7 D AY G R E E N S M O O T H I E C H A L L E N G E © Maddie Race - Health & Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au -- Page 9 --

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A powerhouse, this smoothie has it all! Healthy fats, Vit K and folate. This is an awesome breakfast smoothie for those busy days, fuller for longer you will be.

I N G R E D I E N T S : ½ green apple, chopped ½ orange, peeled and chopped 6cm piece cucumber, leaves and all 10cm piece celery ¼ avocado ¼ lemon, rind removed 1 cup baby spinach 1 medjool date (optional, use only if a sweeter smoothie is preferred) 1 Tablespoon chia seeds 250 - 300mls coconut water, chilled Handful ice 1 x teaspoon spirulina or green super food blend C O M B I N E : All ingredients in your blender, bullet, thermomix or ninja & blend on high speed for approx 1 minute or until well blended & creamy. Serve immediately top with coconut flakes and goji berries for extra super food hit. ENJOY!

D AY 6 - 7 D AY G R E E N S M O O T H I E C H A L L E N G E © Maddie Race - Health & Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au -- Page 10 --

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TESTAMONIALS

DAIRY FREE - GLUTEN FREE - VEGAN - VEGETARIAN - PALEO

This is a great tonic to turn to when your body is in need of a good detox. Packed with antioxidants, along with Vitamin C, B-12, K & A. Great for strong bones & immunity

I N G R E D I E N T S : 1 cup flat leaf parsley 2cm slice fresh pineapple, rind removed ¼ green apple ¼ lemon, rind removed 10cm piece cucumber 250 - 300mls brewed green tea, chilled Handful ice

C O M B I N E : All ingredients in your blender, bullet, thermomix or ninja & blend on high speed for approx 1 minute or until well blended & creamy. Serve immediately with additional ice cubes. ENJOY!

D AY 7 - 7 D AY G R E E N S M O O T H I E C H A L L E N G E © Maddie Race - Health & Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au -- Page 11 --

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TESTIMONIALS Spinach, banana, pineapple, mango with home made rice and cashew milk. Kids loved it. Thanks Maddie for helping me make green smoothies a part of our every day routine. - Tracey

Thanks so much for all of the smoothies, now I have an idea of how to make a great healthy smoothie, which I've wanted to know for a long time.........greatly appreciated. Maddie Race will you be doing this challenge again? I felt really great & loved all the smoothies! Thanks!

H E A L T H I E R ,

H A P P I E R

Y O U :

As a Certified Health Coach, I received my training from the Institute for Integrative Nutrition, where I studied a variety of dietary theories and practical lifestyle coaching methods. With my knowledge, I endeavor to inspire you to move toward your ideal vision of health within your unique body, lifestyle, preferences, and resources. I have witnessed first hand the effects of being made accountable with a health coach, and how important it is to adopt a healthy lifestyle . I have personally walked the journey that you embark on if you choose to work with me. With all my learning's and experiences on the effects of food, meditation, exercise and lifestyle balances, it has empowered me to take control of my families food habits and lifestyle. I am proud to say that I am in charge of my pantry, fridge & food choices, I have said no to my children many a time, and the effects are paying off.

This could be youâ&#x20AC;Ś. If you wish to connect with me or know more about my Health Coaching services, you can reach me though social media, phone, website or email. Details are below. https://www.facebook.com/Maddie.Race.Health.Coach https://www.instagram.com/maddie_race/ https://www.linkedin.com/in/maddie-race-193b8b71

7 D AY G R E E N S M O O T H I E C H A L L E N G E ÂŠ Maddie Race - Health & Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au -- Page 12 --

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PARTNERS S O M E

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P R E F E R R E D

P A R T N E R S :

NEED A BLENDER? If you need to buy a blender this is the machine I use daily and highly recommend, feel free to contact me via email: health@maddierace.com.au or click here for More info.

AMAZING muesli smoothie toppings. Handmade in Melbourne, THE WILD is full of life, just like you will be. Turn your next smoothie into a powerhouse by adding a handful of THE WILD muesli. Great selection of flavors. For stockists visit www.the-wild.co GLUTEN FREE - ORGANIC - PALEO- VEGAN

7 D AY G R E E N S M O O T H I E C H A L L E N G E ÂŠ Maddie Race - Health & Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au -- Page 13 --

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N u t r i t i o n a l •  •  •  •

i n f o r m a t i o n

s o u r c e s :

SUPERFOODS - David Wolfe [Book] What are you hungry for - Deepak Chopra [Book] Worlds Healthiest Food [website] - http://www.whfoods.com/index.php Nutrition and you [website] - www.nutrition-and-you.com

in a disc food Mak your

Have you been wanting to...

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improve your eating habits? © Maddie Race - Health & • Wellness 2015 - www.maddierace.com.au - E: health@maddierace.com.au • understand your body better? -- Page 14 -• make your self-care a priority?