Desiree Hartsock desireehartsock.com Megan Roosevelt, RD healthygrocerygirl.com 1 Glow Smoothie Challenge 4 Weeks to Glow! Created By: Desiree Hartsock with Megan Roosevelt, RD, LD desireehartsock.com healthygrocerygirl.com Join us for a 4 week smoothie challenge to kick-start a healthier you! The goal? To become glowing from the inside out! Whether your wedding day is approaching, you’re a bridal party guest, or you simply want to look and feel great, you can benefit from joining our challenge! This Smoothie Challenge PDF Includes: Tips for filling up, not out! A list of foods to eat and foods to avoid to support healthy additional meals and snacks 4 smoothie recipes, make one smoothie daily! Health benefits of smoothie ingredients Accountability and fun! How Can This Smoothie Challenge Help You? Do You Struggle With Any of the Following? Insufficient digestive health (gas, bloating, irregular bowel movements) Fatigue General tiredness Headaches Difficulty losing weight Bad breathe Anxiety / moodiness Depression Itchy skin and rashes Joint Pain Poor concentration Acne GLOW Smoothie Challenge
Created By: Desiree Hartsock with Megan Roosevelt, RD, LD
desireehartsock.com healthygrocerygirl.com Join us for a 4 week smoothie challenge to kick-start a healthier you! The goal? To become glowing from the inside out! Whether your wedding day is approaching, you’re a bridal party guest, or you simply want to look and feel great, you can benefit from joining our challenge! This Smoothie Challenge PDF Includes:
§ Tips for filling up, not out! § A list of foods to eat and foods to avoid to support healthy additional
meals and snacks § 4 smoothie recipes, make one smoothie daily! § Health benefits of smoothie ingredients § Accountability and fun!
How Can This Smoothie Challenge Help You? Do You Struggle With Any of the Following? Insufficient digestive health (gas, bloating, irregular bowel movements) Fatigue General tiredness Headaches Difficulty losing weight
Bad breathe Anxiety / moodiness Depression Itchy skin and rashes Joint Pain Poor concentration Acne
If So… Our 4 Week Smoothie Challenge Can Help! Potential Health Benefits Increase Energy Levels Weight loss Reduction of allergic symptoms Clearer skin and eyes Clearer skin Flatter stomach Improved bowel movement / regularity What To Do Throughout The 4 Weeks 1. Make one smoothie a day as a meal replacement: see recipes! 2. Consume 2 additional meals and 2-3 snacks each day 3. Drink a minimum of 8, 8-ounce glasses of water per day 4. Try and break a sweat through physical activity most days of the week! **Our Glow Smoothie Challenge is not calorie controlled. The focus is on replacing unhealthy foods with healthier options that support the body’s natural cleansing and detoxification process, in turn boosting health and skin health.
Tips for Filling Up Not Out o Make half your plate or meal vegetables o Fill up on real, whole and plant-based foods such as nuts, seeds, grains,
fruits, vegetables and beans o Stay hydrated! Dehydration can lead to a slow sluggish metabolism, dry
skin as well as feeling on edge, tired and difficulty making decisions o Eat slowly, and portion out your food o It’s okay to feel a little hungry when you are readjusting to appropriate
quantities of food and changing towards healthier choices o Be in touch with your feelings before you eat. Ask yourself, “Am I hungry or
am I bored, tired or lonely?” o Do not skip meals. Extreme hunger leads to extreme eating
Smoothie Recipes Week One Smoothie You’re a Peach Makes One,16-ounce smoothie
Ingredients: 1 cup frozen peaches ½ lemon, juiced 1 banana 1 teaspoon fresh ginger, minced 1 cup water or coconut water 1 serving plant-based protein powder *see recommendations ½ cup ice Directions: Combine all ingredients in a high-speed blender and blend on high for 20-30 seconds. Enjoy!
Week Two Smoothie You Glow Girl Makes One,16-ounce smoothie
Ingredients: 2 cups of greens (romaine, arugula, kale and / or spinach) 1 banana ½ lemon, juiced 1 teaspoon fresh ginger, minced 1 cup water or coconut water 1 tablespoon chia seeds 1 serving plant-based protein powder *see recommendations ½ cup ice Directions: Combine all ingredients in a high-speed blender and blend on high for 20-30 seconds. Enjoy!
Week Three Smoothie Pretty in Pink Makes One,16-ounce smoothie Ingredients: ½ cup frozen raspberries ½ cup frozen strawberries 2 cups of greens (romaine, arugula, kale and / or spinach) ½ lemon, juiced 1 banana 1 cup water or coconut water 1 serving plant-based protein powder *see recommendations ½ cup ice Directions: Combine all ingredients in a high-speed blender and blend on high for 20-30 seconds. Enjoy!
Week Four Smoothie Something Blue Makes One,16-ounce smoothie Ingredients: ½ cup frozen blueberries ½ cup frozen blackberries 2 cups of greens (romaine, arugula, kale and / or spinach) ½ lemon, juiced 1 banana 1 cup water or coconut water 1 serving plant-based protein powder *see recommendations ½ cup ice Directions: Combine all ingredients in a high-speed blender and blend on high for 20-30 seconds. Enjoy!
Megan Roosevelt is a Registered and Licensed Dietitian as well as the founder and CEO of Healthy Grocery Girl®. She is an author, web TV host, producer and regular nutrition expert for Magazines and TV as seen on the Oprah Winfrey Network, ABC and CBS. Megan promotes a real, whole foods and plant-based dietary lifestyle. She is passionate about helping others live their healthier life with fun and informative resources such as the Healthy Grocery Girl Nutrition Plan + Online Community and the weekly YouTube show named the “Healthy Grocery Girl Show”.
Desiree is best known for her season on ABC’s The Bachelorette, where she met her fiancé Chris Siegfried, but aside from the cameras she is also an accomplished designer and bridal enthusiast. Throughout her life, Desiree has loved and appreciated fashion, design, travel, weddings, athletics, and the never ending ways to obtain a healthier life. Her hope is to inspire and help others with their wedding planning needs through theme boards, advice columns, stories, get fit tips and photos on desireehartsock.com
Looking For More? Check out Healthy Grocery Girl’s Nutrition Plan and Online Community for Transitional Meal Plans, Recipes, How-To Guides, Nutrition Charts, Grocery Shopping List, Nutrition Education and More! Learn more at: healthygrocerygirl.com/nutrition-plan/
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General Program Disclaimer, Terms and Conditions All information provided in this document titled, “Glow Smoothie Challenge”, is intended for educational purposes only. All information provided in the “Glow Smoothie Challenge” document is not medical advice, nor does it substitute for professional advise, diagnosis, and treatment of any disease condition. You should always consult with your health care practitioner before beginning any nutrition or health related program. Release and Limitations of Liability:
Participants of the “Glow Smoothie Challenge” (hereafter “Program”) hereby release Desiree Hartsock / desireehartsock.com and Healthy Grocery Girl LLC / healthygrocerygirl.com, its officers, trustees, faculty, employees, agents and representatives (hereafter “released parties”) from any and all claims and voluntarily waives any and all liability which may arise from any cause whatsoever while the Participant is taking part in the Program, any excursions and any activity incidental to the Program. The Participant further releases the released parties from responsibility for and voluntarily waives any and all claims related to and any and all liability for any accident, illness or injury, wrongful death, property damage, or other consequence arising or resulting directly or indirectly from participation in the Program. This release also binds the Participant’s parents, siblings, heirs, executors, successors and assigns.
The participant recognizes and agrees that the released parties assume no responsibility for any liability, damage or injury that may be caused by Participant’s negligence or willful acts committed related to or during participation in the Program, or for any liability, damage or injury caused by the intentional or negligent acts or omissions of any other participant in the Program, or caused by any other person.
Participant hereby agrees to indemnify and hold harmless the released parties from any loss or liability whatsoever including reasonable attorney’s fees, caused by any act or omission of Participant resulting from direct or indirect participation in the Program.
Participant agrees participation in the Program is sufficient consideration for the Release.
