30 Day Food Guide

B E S T I N G R E D I E N T S F O R Y O U R
S M O O T H I E S A N D S H A K E S . . .
best things to put in our
smoothies and shakes
LEAFY GREENS: GREENS, LIKE KALE, SPINACH, DANDELION,
AND ROMAINE LETTUCE, ARE PACKED WITH
PHYTONUTRIENTS AND LOW IN CALORIES. THEY ARE ALSO
HIGH IN FIBER. MAKE SURE TO ROTATE YOUR GREENS ON A
REGULAR BASIS.
PULP FROM FRUIT: IF YOU HAVE A JUICER, YOU KNOW THAT
IN ADDITION TO THE JUICE, YOU END UP WITH A PILE OF
THROW-AWAY PULP. THIS IS ALL OF THE FIBER FROM THE
FRUITS AND INSTEAD OF THROWING IT OUT OR COMPOSTING
IT, YOU CAN ADD IT TO YOUR SMOOTHIES FOR A NATURAL
SOURCE OF FIBER. DO NOT ADD THE JUICE THOUGH.
STEVIA: IM 50/50 ON THIS ONE, BUT OF THE OPTIONS IT IS THE
HEALTHIEST. IF THE FRUIT YOU ADD TO YOUR SMOOTHIES IS
NOT ENOUGH SWEETNESS FOR YOU, CONSIDER USING
STEVIA. THIS NATURAL, ZERO-CALORIE SWEETENER COMES
FROM A PLANT AND IS FREE FROM THE SIDE EFFECTS AND
POSSIBLE RISKS OF ARTIFICIAL SWEETENERS.
TEA/WATER/ICE: MANY SMOOTHIE RECIPES CALL FOR MILK OR
FRUIT JUICE TO CREATE THE RIGHT CONSISTENCY. TO AVOID
THE EXTRA CALORIES, SUBSTITUTE THEM WITH TEA, WATER,
OR ICE. A FRUITY, HERBAL TEA IS A GOOD SUBSTITUTE FOR
JUICE. GREEN TEA CONTAINS HEALTHFUL NUTRIENTS,
INCLUDING A COMPOUND THOUGHT TO AID IN WEIGHT LOSS,
AND IT HAS A MILD FLAVOR. FOR A CONSISTENCY MORE LIKE
A SHAKE, USE ICE.
S U R G E P L A N . C O M