It’s monthly challenge time! We will start off 2014 with a 14 day Green Smoothie Cleanse.
What are green smoothies? A green smoothie is a smoothie that has fresh leafy greens in it, such as collard greens, kale, swiss chard or spinach. This is in addition to the most common smoothie ingredient: fruit of all kinds! You can also use various vegetables, fresh green herbs, nut milks, unsweetened protein powder, yogurt, raw nuts, coconut oil, seeds (chia, flax), and more!
OUR GOAL FOR JANUARY: We will use green smoothies for meal replacement and to give our bodies a rest from processed, chemical filled foods. We will take this time to replace the foods we should not be eating with healthy green smoothies. Give your digestion a rest, detoxify, experience more energy, and get control of your eating habits.
Option 1: If you really need to let go of some foods that you are addicted to, I suggest this plan.
- Week 1 – Green smoothies, water and herbal tea only. Smoothies should be 24 to 32 oz to replace a meal. It is fine to add natural, unsweetened protein powder to your smoothies. Drink as many smoothies as you want. The goal is for you to be full. I’d suggest 3-4 smoothies per day. If you feel hungry…have a smoothie.
- Week 2 – 2 green smoothies and 1-2 healthy, clean meals a day. You can also have healthy snacks.*
*Snacks: If you feel very hungry between meals you can have these snacks
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Option 2:
- 2 Weeks of replacing 1-2 meals with a 24 – 32 oz green smoothie. For example, you could replace breakfast with a smoothie and then eat a healthy lunch and dinner. The goal is for you to be as full as you would be with your regular meals so you will likely drink more than the minimum 24 oz. You can extend this option for the whole month of January if you like.
Try going GREEN: Green smoothies are powerhouses of nutrients and enzymes. The key ingredient that makes these smoothies so powerful: leafy greens! Leafy greens in our smoothies give us:
- lots of chlorophyll. This helps to purify our blood, enhance our immune system, reduce inflammation, improve circulation, and rejuvenate the body.
- lots of fiber, which helps improve digestion & keep you regular. Being regular is KEY to detoxing the body. Fiber also helps the liver, kidneys, and gallbladder.
- Buy organic fruits and veggies, if you can, to cut down on contact with chemical pesticides.
Suggested Greens
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Medical Disclaimer: If you have a chronic health issue, diabetes, are pregnant, breast feeding or have blood sugar issues, this is not the challenge for you to try without talking with a doctor first. Speak with your doctor before engaging in ANY eating plan where you drastically change your eating habits. Also, If you are on a low carb diet, you may not be able to work smoothies into your daily food goals in terms of carb load.
STAY ACCOUNTABLE EACH WEEK – Check in each weekend in January to tell the BWLW sisterhood how you are doing and to get support. Visit blackwomenlosingweight.com to check in via your blog there or post a status message on our Facebook wall.
Example: Daily Diet of Just Smoothies
Meal #1 — Green smoothie composed of 2 bananas, 1 cup of blueberries, 100 grams of greens.
Meal #2 — Green smoothie composed of 2 mangoes, 1 banana, 100 grams of greens.
Meal #3 — Green smoothie composed of 4 cups of frozen fruit and 150 grams of greens.
Meal #4 — Green smoothie composed of 2 bananas, 1 apple, 1 cup of blueberries and 100 grams of greens.
Total: Approx. 1200 calories, and 1 pound of greens.
Recipes:
I will also be posting a new green smoothie recipe each day of January on Facebook so that you have a lot of options to try. I’ll post some here on the blog as well. There are tons of websites where you can find great recipes that include the ingredients you like. Here are a few links:
- Dr Oz’s Detox Smoothies
- 3 of my favorite recipes
- 3 great basic recipes
- Tons of Recipes and photos – Simple Green Smoothies
- Food Network’s Green Smoothie Recipes
- Real Simple Magazine’s recipes
Check out my Green Smoothie Book for more info and recipe ideas! I’ve personally bought a lot of smoothie books over the years and I can tell you that this book is packed with not only 80 great recipes, but tons of information on how green smoothies can boost your health and wellness and well as your weight loss efforts. Click here for more information on what you’ll learn in this book. It’s available as a PDF download and Amazon Kindle.
Questions:
- Do I have to buy the book above to participate in the challenge? No. There is a lot of information out there on green smoothies. I’ve just created an all in one guide and done the research for you.
- Do I need a blender? You will need a blender for this challenge. There is no need to get a new blender if you have a working one. If you want to invest in a good blender, I personally like NutriBullet or Vitamix. Both will really grinds down the greens and heavy ingredients you’re using in your green smoothies. If you are looking for a good cheap blender, go with those that do a good job with ice. Also, do some research online before purchasing a blender if you have questions about your potential purchase. I cover blenders more in depth in my book.
- I have concerns about sugar and eating fruit. If you have diabetes or blood sugar issues, you should not do this cleanse with out clearing it with your doctor. Everyone’s situation is different, but it’s best to error on the side of safety. If you are just worried about fruit sugars, I suggest you try low Glycemic Index fruits – green apples, blueberries, strawberries, blackberries, raspberries, tomatoes, or cucumbers.
- Can I use protein powder? – Yes, but you need to know what is in it, how many calories it has and how much nutrition you are getting. There are some great plant-based powders out there that you could consider. Utimately, you won’t need them because greens have a lot of protein. Also, most of the recipes I recommend will not have protein powder in them.
- What if I’m on a plan where I’m eating 5-6 small meals per day? – You can still substitute meals for smoothies. However, you have to know how much food/nutrition you are replacing. For example: You want to determine if 2 of your small meals could equal 1 smoothie in terms of calories, fiber, vitamins, etc. You will need to do some research to determine what will work with your current plan. Use a calorie counting website to help you figure all this out, like myfitnesspal.com
- Instead of water can you use 100% fruit juice or soy milk? – I suggest that you use filtered or purified water in your smoothies. Bottled juice, even 100% pure is lacking in enzymes and can be very high in fruit sugar. Many times it also has preservatives added. Also most commercial juice lacks fiber, causing the body to absorb it quickly. This can create unwanted blood sugar spikes. Nut milks like soy milk can be used. Look for ones that are unsweetened and all natural.
- What detox symptoms should I expect? – While participating in the challenge some of you may experience a cleansing reaction. This will be more common if most of your diet is vegetarian or vegan, but when ever you dramatically clean up your diet…detox can happen. When you introduce large amounts of high quality, living food into your diet, your body may take the opportunity to “clean house” by dumping accumulated toxins into your bloodstream. This can cause flu like symptoms, headaches, fevers, runny nose, rashes, nausea etc. Don’t be put off by this. Your body is cleaning house and fat is on that list as well. These detox symptoms may last 1-5days. The best thing to do is to drink a lot of pure water and get extra rest. Also, you may constipation or have loose stools as part of detox symptoms. If you feel sick, stop and go back to regular healthy eating.
Nella says
Can you do the green smoothie cleanse while breastfeeding?
Ajima Jackson says
I don’t suggest just drinking smoothies only. You should be fine substituting one smoothie for a meal if it includes protein powder or plain greek yogurt. It will have the same nutrition as a salad with some protein.
Linda says
Ajima, thank you so much for bringing this monthly challenge back. Last year I purchased a Ninja and did not get the results I wanted(blending of fruits and veggies) and I continued and got a Vitamix and I can truly say it turned my life around. My daughter and I drank green smoothies everyday for almost 6-8 months and then I slacked off and lost my energy. Go figure, so I am back on and one more thing worth mentioning I have lost a total of 54-55lbs and I credit most of it to the Green Smoothie revolution. We are putting so many raw fruits and veggies in our bodies that we would not have done otherwise. My daughter lost 15-20 lbs but after incorporating the smoothies her weigh loss has been a consistent 30lbs and maintaining. I am so proud of her and she has developed healthy eating and it warms heart and soul to see her reading the ingredients on everything she eats and making sure she measures her portions. Not saying that she doesn’t eat junk from time to time but she has learned the benefit of how what she puts in her body affects her health both present and on a long term basis. Again thank you so much!!!!!!!!!!!!!!!!
Bre says
I’m sick (flulike symptoms runny nose sever cough sore throat body aches) even though I’m sipping on soup juice crackers and NyQuil I still had 1 of these smoothies. In a couple of days I plan to let this jump start my healthy 2014. Thanks for the post
Gloria Walls says
I too have been suffering from the flu. As a result, been bed stricken for the last week! I’ve gained 5 lbs and lost some of my mojo. After reading your and other post. I’ve regained a sence of ergency about by overall wellness and want to get back on track! I’m 50 yrs old 5’9 1/2 currently weigh 216lbs down from 240 the beginning of last year. My desire weight is 175lbs so I have a way to go but with inspiration such as your post I know i can find the strength to do it!! God bless!!
Shalonda says
Hi Linda, how long were you and your daughter blending to see those results. How much did you drink per serving and how often? Did you incorporate regular meals? I am knew to this.
Thanks
Linda says
yes we ate regular meals just incorporated more healthier versions took about six months.
Victoria says
Are the smoothies something that can be made up ahead of time and frozen or kept in the fridge? I would love to do option 1 but it won’t be possible for me to make the smoothies at work
Linda says
Victoria, I make mine at night put them in mason jars and place then in the fridge and grab them on my way out for work they taste the same. I just make enough for at least 2 or three.
Ajima Jackson says
Yes, you can keep them in the fridge for 24 hours or freeze them for a few days. You’ll need to reblend or shake them up coming out of the fridge. You can also eat a frozen smoothie like a frozen dessert.
violet says
i need to get as more out of this
Jasmyne Jackson says
Good morning. I would like to know if it’s possible to make the smoothies the night before? I would not have time to so them in the morning.
Ajima Jackson says
Yes, you can keep them in the fridge for 24 hours or freeze them for a few days. You’ll need to reblend or shake them up coming out of the fridge.
Jasmyne Jackson says
Thank you so much! I’m looking forward to this. I’m asking the Father to help me along the way. I’m grateful to have came across this challenge.
Tamara says
A blender bottle is also a great asset to have. I have the nutribullet and I usually prepare my smoothies/juices up the night before. I store it in the bullet container and carry it to work. When time for consumption I transfer it over to my blender bottle and shake it up! Happy detoxing ladies!!! ✌️
Ajima Jackson says
Agreed
Samantha says
You rock! I’ve been doing a green smoothie for breakfast since 12/28/13 and your clean eating plan (vegetarian version) and I have already lost 4 pounds. I WILL be sticking to this and am happily joining this challenge. Thank you so much for all the information you provide. One of my goals is to be a success story on your site one day. 🙂
Tia says
I love your website!!! Great info. I will make sure to share with all I know. Keep up the GREAT work. It is so needed!
stacy says
my question was i saw it said 100 grams. so how much is that? is that a pound?
Ajima Jackson says
2-3 handfuls. To know for sure, you can use a food scale.
stacy says
So, if i have this correct
WEEK 1: is nothing but smoothies for ALL meals(3-4/ 24-32oz) for the whole first week plus healty scacks that was posted on the website plus water and herbal tea?
WEEK 2: replace one or two healthy meals for a smootie. Do we do this for week 3 and 4?
and as far as “100 workout” excercies do we reapeat 3 times a day or once a day?
and once again how much is 100 grams of greens? is 1 pound of greens thank you 🙂
Ajima Jackson says
It’s just a 14 day challenge, as stated. You can continue to substitute a meal with a smoothie for weeks 3 and 4 if you want…or you can pick the healthy eating regime of your choice (raw vegan, low carb, clean eating, etc).
I suggest you do the workout, 1 time through, 3-4 days a week in addition to your regular workouts.
2-3 handfuls of greens is how much you want to use. To know for sure you would need a food scale.
Shenita Kates says
Hello and thank you for all the great information! One of my friends has a questions regarding the January Challenge is there any replacement exercise for the leg lifts?
thank you
Ajima Jackson says
Donkey kicks or calf raises. Substitute another leg exercise.
Shenita Kates says
I’ll pass this information on to her. I’m ready for the challenge legoo Thank you
joni says
I will tell you GS have saved my life, combined with exercise I have lost 54 pounds!!
Bre says
I did challenges with Bwlw early and late summer and fall. Ready for this one. Pumped. Goal. Lose 60. 2014. Lost over 49 last year. Ladies smoothies work. Did one month dropped 20 pounds..
Sandra says
I love smoothies so this should be easy. Plus I have your clean eating book #winning. My question is about the 100 workout. Is this done in one day?
Ajima Jackson says
Yes, you can break down the reps into sets. So instead of 100 you could do 33, 33, 34, with rest in-between for example.
Linda says
I am breaking mine up in sets so I can work them in with my cardio and other training on alternate days………..hope that is okay
Sabrina says
So, when your making meal #1, do you just add a little bit of the soy milk with the vegetables, fruit, and ice? I plan on starting tomorrow.
Ajima Jackson says
Sure, you can add soy milk, almond milk, protein powder (unsweetened), unsweetened yogurt, chia seeds, etc. It’s up to you.
Jennetta says
I wouldn’t be able to have smoothies during the day because of work. Breakfast and after work would work for me.
joy says
So u say 2-3 hand full of greens..what type r u speaking of and what varieties. . Pls
Ajima Jackson says
See the list of greens above.
Kieran says
I’ve currently been drinking smoothies to replace one meal a day and staying next week I plan on going full force into this challenge. When I make my smoothies now I use V8 or unsweetened herbaltea (green tea, detox tea, dandelion tea, etc.) Will it be okay for me to still use brewed tea instead of regular water or milk in my smoothies?
Ajima Jackson says
Sure, but I wouldn’t use V8 because of the very high sodium content. If they have a low sodium version, use that.
ms woods says
When starting this challenge, do i need to prepare body/ mind in anyway? Thanks so much
Yolanda says
I have a blender but I’m unsure about how to make the smoothies. How much water/ice should go into the smoothie?
I’ve never had any type of smoothie…ever, I’m a little scared.
Ajima Jackson says
Most recipes tell you how much water or ice to use. Here is a great site for recipes http://simplegreensmoothies.com/Recipes
Ebony Green says
I am so excited about trying the Green Smoothie Cleanse. I am trying to lose 20lbs and I feel that this will be a great start for me. Thanks for all of the information 🙂
Felicia says
Excited and can’t wait to feel and see the results! Thanks so much!
Adameka says
So today is day 7 and I can honestly say I feel like a million bucks. My goal is to go the full 30 days. I’m really excited. The one shocking thing…which is kinda weird to me but…I miss chewing. I can’t wrap my brain around why I miss chewing but I do. It’s crazy. To help with that…I chew sugarless gum and that tends to trick my brain into thinking I’m chewing food. I’m pretty sure as time passes the desire to chew will subside.
I have one question. Can we drink coffee? I know we can have all the teas…green, black, white…but I don’t see anything about coffee. I love coffee. I haven’t had any in seven days and wouldn’t mind having a cup. Thoughts?
Ajima Jackson says
You can have coffee, but I would suggest that you don’t put anything unnatural in it and drink in moderation due to the caffine.
Denise says
This website is great and very useful. We need a resource for women that is practical. Thank you!!
Jacquie Williams says
I am doing the green smoothie as a meal replacement for breakfast, is it ok to still have my morning coffee?
Gloria says
Just starting the challenge weighting 204 hope this helps over weight by 50 pounds I needed this and also the support .Thank you BWLW
Eslan says
WoW! I have decided to jump start the new year with this healthy life I and you page has been an additional help for me. did not know you can freeze them which is good for me, so i can make it before hand
christina says
I have. Queston..ive been doing the smoothie cleanse for 3days now but I know its soon but I don’t see any difference…I feel very weak and fatigue…plus my digestion isn’t going great at all….is there anyone else experiencing this too…I’m followin everythin to a T…
Lenise hill says
I participated in the 14 day juicing and I wish I could post up pics but I don’t know how anyway I LOVE MY LOOK ….. THANK YOU FOR HELPING ME TURN MY LIFE AROUND IM MORE CONFIDENT THAN EVER
Shalonda says
Pray for me, Im starting this change today, pray for my strength and mindset change
Tamika says
On the 100 Workout, can you walk for 10 minutes instead of running until you can work your way up to running?
Ajima Jackson says
Sure