1 Green Smoothie Challenge Young and Raw 30 Day Superfood Green Smoothie Challenge BOLD = Optional Expense, Not required to participate in the challenge. Our smoothie recipes include basic ingredients, and have superfood add ons. Superfood add ons are optional, and will not make or break your smoothie. Chia seeds, Hemp Seeds, Coconut Oil, Spirulina & Vega ONE are all optional ingredients that you can play with if you have a budget to do so. Otherwise, stick to only the product listed in the shopping lists and don t worry about the extras! Fresh is always Best! Purchase your ingredients Organic, local and as fresh as possible. Don t worry if you cannot find all organic or all local, but do your best to always stick to fresh produce. Avoid canned fruits, dried fruits with added sugar and dairy or soy milk. Substitutions & Allergies: If you have allergies, live in an area where some ingredients cannot be sourced or are not in season, or if you re on a tight budget, feel free to improvise with the recipes and make substitutes wherever you need to. There are no rules to the smoothie recipes except for that they should consist of real, whole foods, have no added sugar, no dairy or soy. Aside from those priniciples, you are free to swap out any greens, fruits, veggies you like for something that is more accessible to you! Join us in the Young and Raw 30 Day Green Smoothie Challenge Group on Young and Raw Recommends these sources for the optional superfood ingredients: Nutiva: Spirulina: Vega:
2 Day 1,2,3,4 & 5 3 Ribs of Celery 1 Anjou Pear (or pear local to you) 1 Bunch of Bananas (at least 6) - Peel & Freeze them for your smoothies in a sealed container 1 Handful of Parsley 1 Knuckle of Ginger 1 Head of Kale, Spinach or Other Greens local to you 1 Bag of Frozen Blueberries 1 Bag of Frozen Raspberries (or just one of the berries if you cannot find both or if they are too costly for your budget) 1 Large Field Cucumber (or local cucumber to you, no plastic wrap) 1 Lime 1 Lemon 2 Navel Oranges 2-5 Coconuts or 1 Litre Bottle of Raw, Unpasteurized Coconut Water (Optional expense) 1 Litre of Almond Milk, Coconut Milk or Hemp Seeds Milk (Optional expense. No dairy, or soy) Day 6,7,8,9,10 1 Large Pineapple or 2 Bags of Frozen Pineapple 1 Avocado, Ripe & Ready to Use 1 Knuckle of Ginger 1 Bunch of Local Greens (whatever you have in your area) 1 Bunch of Spinach 1 Bunch of Cilantro 2 Ribs of Celery 2 Apples 1 Bag of Frozen Blueberries (or use any berries you have left over) 1 tsp. Cinnamon (buy in bulk section or get a small bottle of organic cinnamon in your spice section) 1 Bunch of Bananas (at least 6) - Peel & Freeze them for your smoothies in a sealed container - you can stock up on these for future smoothies and if you have a lot left over, use those first. 2-5 Coconuts or 1 Litre Bottle of Raw, Unpasteurized Coconut Water (Optional expense) 1 Litre of Almond Milk, Coconut Milk or Hemp Seeds Milk (Optional expense. No dairy, or soy) Nutiva Hemp Seeds Nutiva Chia Seeds Spirulina
3 Day 11,12,13,14,15 1 Bag of Frozen Strawberries (or Fresh) 1 Bag of Frozen Berries (your choice) 2 Apples 1 Small Bunch of Basil 1 Bunch of Parsley 1 Avocado 4 Limes 1 Lemon 1 Bag of Frozen Mango (or 2 fresh mangos) 1 Large Bunch of Greens (local to you) 1 Leaf of Bok Choy 1 inch piece of ginger (or use what you have left over) 1 pinch of Cayenne (in bulk spices or buy a bottle in your spice section.) ½ Cup Coconut (dried in bulk section or in a bag in your organic section). 2-5 Coconuts or 1 Litre Bottle of Raw, Unpasteurized Coconut Water (Optional expense) Nutiva Chia Seeds Nutiva Hemp Seeds Spirulina Day 16,17,18,19,20 2 Frozen Bananas (you should have bananas left over in your freezer but if not you only need 2 this week) 1 Leaf of Bok Choy 1 Bag of Frozen Peaches or Nectarines or 2 whole Peaches or Nectarines 1 Small bunch of Spinach 1 Small Bunch of kale 1 Small Bunch of Red or Green Leaf Lettuce 1 Bag of Frozen Strawberries (or use 1 cup of what you have left over) 1 Lime 1 Orange 2-5 Young Thai Coconuts or 1 Litre bottle of Raw, Unpasteurized Coconut Water (optional expense Nutiva Chia Seeds Nutiva Hemp Seeds Nutiva Hemp Protein or Vega Sport Performance Protein Nutiva Coconut Oil Spirulina
4 Day 21,22,23,24 & 25 1 Bag of Frozen Pineapple or 1 Cup Fresh Pineapple (buy a small pineapple and freeze what s left or eat it!) 2 Frozen Bananas 1 Bag of Frozen Blackberries (or small package of fresh berries) 2 Medjool Dates (or other type of dates. You can find them in the bulk section or dried fruit section.) 1 Bunch of Kale (or other greens local to you) 1 Avocado 1 Small bunch of Basil 1 Small bunch of Cilantro 1 Apple 1 Cucumber 1 Kiwi 1 tsp. Cinnamon (bulk or spice selection) Vega ONE Chai Flavor Nutiva Chia Seeds Nutiva Hemp Seeds Day 26,27,28,29 & 30 1 Bunch or Box of Broccoli Sprouts (Or other sprouts. If you cannot find them or afford them, sprout your own or omit from the recipe.) 1 Bunch of Fresh Mint 1 Bunch of Kale (or other greens local to you) 1 Large Cucumber (without plastic wrapping) 1 Bunch of Dandelion Greens (or other local wild greens like arugula if you can access it) 1 Orange 1 Apple 1 Rib of Celery 1 Inch piece of Ginger 1 Lime 1 Medjool Date (or other type of date or fig) 1 Small Bunch of Parsley 1 Small Bunch of Cilantro 1 Lemon 1 Bag of Frozen Berries (or 1 cup of leftover berries or fruit from previous shops) 1 tbsp. Coconut Dried Nutiva Chia Seeds Nutiva Hemp Seeds Nutiva Coconut Oil
5 Day 1 Smoothie "Pear me with Greens" 1 Rib of Celery 1 Pear ½ Frozen Banana ½ Cup of Cucumber 1 Handful of Parsley 1 Cup of Water or Coconut Water (ideally raw and unpasteurized!) Harmless Harvest is one of our favorite raw, unpasteurized, and environmentally friendly, conscious companies that produce the most delicious Coconut Water. Tastes like it's fresh from the Coconut! Fun Smoothie Facts: 1. Celery will help to lower blood pressure by helping to relax the blood vessels around the arteries. 2. Pear is high in vitamin C, which is important for your immune system. 3. Bananas can help to soothe an upset digestive tract. 4. Parsley is a blood cleanser, and can help rid the body of stored waste. 5. Coconut water is even more hydrating for your cells than regular water!
6 Day 2 - Raspberry Kale Booster Smoothie 1 Rib of Celery ½ Cup of Raspberries or Blueberries 1 Handful of Kale 1 Cup of Water or Coconut Water 4 Healthy Smoothie Facts! 1. Celery is high in b vitamins, which are important for a properly functioning metabolism. 2. Bananas are an easily digestible source of energy. 3. Raspberries and blueberries are high in anti-oxidants, which help to fight free radical damage. 4. Kale is a rich source of calcium! By the way, I don't want to assume that you already know Caleb and I and the rest of our amazing team here at Young and Raw. So, if you're new to the community and want to learn more about who is behind the Young and Raw Real Food Movement. Click here to meet the whole team on theabout Us page on YoungandRaw.com Day 3 - Lemon Ginger Green Smoothie 1 Rib of Celery 1 Cup of Cucumber ½ Lemon, Peeled 1 inch piece of ginger 1 Cup of Water or Coconut Water Healthy Smoothie Facts: Did you know that you can use lemon juice to help fight constipation? A glass of warm water with the juice of a lemon in it taken first thing in the morning will kickstart the liver, and help to empty the bowels.
7 1. Celery will help to alkalize the body - keep in mind that an acidic body is not a balanced body. 2. Bananas can be used in many cold drink recipes to add creaminess without dairy. 3. Cucumbers can be juiced, and that juice can help to relieve acid reflux. 4. Lemon juice can help to clean out the liver. 5. Ginger is a carminative, meaning it will help to cleanse and sooth the digestive system. Day 4 - Warming Blueberry Ginger Smoothie 1 Cup of Frozen Blueberries 1 Handful of Kale (or spinach or other greens) 1 inch piece of Ginger 1 Cup Almond Milk, Coconut Milk, Coconut Water or Spring Water 4 Smoothie Health Tips: 1. Blueberries can help to support memory retention and heart health. Brain food! 2. Bananas contain a particular type of fiber that can help restore normal bowel function. 3. Kale is rich in iron, and important mineral for red blood cells. 4. Ginger has been used as a cure for nausea for centuries. It's also a warming root! Bonus Tip: Did You Know that coconut water can be used as a healthful replacement for sports drinks? Coconut water full of electrolytes, which help to hydrate your body even more than water does. Make sure it's raw and unpasteurized though! Harmless Harvest is our recommended brand of choice for the Challenge recipes :-)
8 If you can't find their coconut water on store shelves near you, ask someone that works at your local health food store and say you are looking specifically for "raw and unpasteurized coconut water". If it's not Harmless Harvest which uses a special cold bottling process to keep the water alive and fresh on the shelves, a little tip is that the raw coconut water tends to come frozen when you purchase it Day 5 - Lemon Lime Detox Smoothie 1 Lime, peeled ½ Lemon, juice only 2 Oranges, juiced (if you put the whole orange in your smoothie will be bitter) 2 handfuls of Kale, Spinach or other greens 5 Smoothie Health Tips from our Resident H.N. Ali Washington: 1.Bananas contain potassium, which can help increase focus and concentration. 2.Limes are just as effective as lemons at promoting the cleansing of the liver. 3.Lemon juice will help to alkalize the body. 4.Oranges may help to lower blood pressure and cholesterol levels. 5.The high vitamin C content of this smoothie (from the citrus) will increase the amount of iron and calcium you will be able to absorb from the kale in this smoothie. Day 6 - Creamy Tropical Cleanse Smoothie 1 Cup Frozen or Fresh Pineapple ¼ Avocado (should be soft but not mushy, green not brown.) 1 inch piece of Ginger 2 handfuls of Greens 4 Smoothie Health Tips:
9 1. Pineapple contains a compound called Bromelain, which will help your body to break down and digest protein molecules. 2. Avocados contain all 9 essential amino acids, making it a complete protein! 3. Ginger can help to relax and soothe the intestinal tract 4. Greens will alkalize your body, which is important for the prevention and healing of disease Day 7 - Green Apple Ginger Smoothie 1 Apple, Cored 1 Handful of Spinach 1 Rib of Celery 1 tbsp. Chia Seeds 1 inch piece of Ginger 5 Smoothie Health Tips 1. Apple skin contains a compound called quercetin, which can help reduce seasonal allergy symptoms. 2. Spinach can be a good source or iron, so long as you take it with a source of vitamin C. 3. Celery is full of natural sodium, which can help balance the fluids in the body. 4. Chia seeds draw liquids and toxins towards themselves, and helps to carry them out of the body. 5. Ginger can help ease sea sickness! --
10 Here is your Day 8 - Pineapple Cilantro Cleanse Smoothie 1 Cup of Fresh or Frozen Pineapple 1 Handful of Cilantro 1 Rib of Celery 1 Cup of Water 1 tbsp. Chia or Hemp Seeds 1 tsp. Spirulina *optional 5 Smoothie Health Tips: 1. Pineapple is high in manganese, which is important for building strong bones. 2. Cilantro is a heavy metal chelator, meaning it will help to draw heavy metals out of the body. 3. Celery contains potassium, which is important for the pumping of the heart. 4. Chia seeds contain omega 3 fatty acids, which can help to fight pain and inflammation in the body. 5. Spirulina contains all essential amino acids, and is a complete protein. Keep Rawking! We're here to support you in making this challenge the most fun and transformative experience ever. Here's your Day 9 -Apple Blueberry Milkshake 2 Handfuls of Greens 1 Apple, Cored 1 Cup Frozen Blueberries 1 tsp. Cinnamon 1 Cup Almond Milk, Coconut Milk or Water 4 Smoothie Health Facts! 1. Greens are high in fiber, which help to literally sweep toxins out of your digestive system and out of your body.
11 2. Apples can help to increase the bodies levels of acetylcholine, which helps with memory. 3. Blueberries can help to reduce cholesterol levels. 4. Cinnamon can help to balance blood sugar levels by managing insulin. Make sure you go take a look at all of the awesome feedback and action happening in the 30 Day Green Smoothie Challenge Group on Facebook today's Day 10 Smoothie: Heavy Metal Detox Smoothie 1 small handful of Cilantro 1 handful of greens 1 inch piece of ginger 1 tsp. Spirulina *optional *optional 1 cup coconut water or water 4 Smoothie Health Tips 1. Bananas are a good source of iron, and can help prevent anemia. 2. Cilantro is highly alkalizing and helps to detox heavy metals from the body. 3. Greens contain minerals, which can help support bone and dental health. 4. Ginger is highly anti inflammatory.
12 Day 11 - Strawberry Basil Anti-inflammatory Margarita 1 Lime, Juiced Frozen Strawberries 4-6 leaves of Basil ¼ Avocado *optional to add creamy texture 1 tsp. Spirulina *optional 1 tbsp. Hemp Seeds or Chia Seeds Day 12 Smoothie Mango Cilantro Detox Smoothie 1 Cup Frozen Mango 1 small handful of Cilantro 1 lime, peeled 1 handful of greens 1 tbsp. Hemp or Chia seeds 1 cup water 1. Mangoes act much like pineapple, and have supportive enzymes that will help to digest proteins in your body. Some natural digestive aid supplements have mango, pineapple or papaya in them. 2. Cilantro can help to protect the heart tissues and also has mood balancing properties. Fun! 3. Limes contain calcium and folate, which help to nourish the bones. 4. Greens contain the most concentrated source of nutrients found in foods when we compare nutrient content per calorie.
13 Day 13 Smoothie Thai Mango Detox Smoothie 1 Cup Frozen Mango 1 tsp. Spirulina 1 tbsp. Coconut (dried) 1 handful of greens of your choice 1 Lime, Juiced 1 pinch of Cayenne 1 Cup of Water 5 Smoothie Health Tips: 1. Mango is an excellent source of antioxidants which play a role in warding off free radical damage. 2. Spirulina contains essential fatty acids like Omega 3's which are important for inflammation and nerve health. 3. Coconut is an antiviral, which helps to prevent catching the cold & flu. 4. Lime juice contains citric acid, which can help to prevent kidney stones. Add it to your smoothies and squeeze it in your water. 5. Cayenne pepper can help to fight infection. Have a rawesome day!! :) Day 14 - Apple Basil Vitamin Booster 2 Apples, Cored ½ Frozen Banana 3-4 Basil Leaves 1 Lime, Juiced 1 Handful of Greens 1. Apples can help to reduce your cholestorol levels by binding to cholesterol and ushering it
14 out of your body. 2. Bananas can protect the eyes from age related macular degeneration. 3. Basil has anti-inflammatory properties, so add it to your smoothies, juices and meals. Have a rawesome day! Day 15 - Calcium & Antioxidant Rich Berry Smoothie 1 Leaf of Bok Choy 1 Cup of Frozen Berries 1 inch piece of ginger 1 handful of parsley ½ Lemon, Juiced 1 Cup of Water or Coconut Water 1. Bok Choy is high in calcium, which will help to nourish and protect your bones. 2. Berries are amazing for helping to fight off free radicals and protect against cellular damage. 3. Ginger is a natural anti-biotic, and will help protect you from bad bacteria. It's also great if you have a cold, add it to your green smoothies, teas or juices. 4. Parsley is exceptionally high in vitamin K, which is important for bone health. Enjoy your day! Day 16 - Live Enzymes Digestion Smoothie 1 Leaf of Bok Choy 1 Cup Fresh or Frozen Pineapple 1 inch piece of ginger 1 tsp. Spirulina
15 1. Bok Choy is part of the same family as broccoli, and contains potent cancer fighting agents. 2. Pineapple helps to strengthen the gums, promoting overal mouth health. 3. Ginger can be used to tread heart burn and is also helpful for upset tummy or digestion. 4. Hemp seeds are high in omega 3 fatty acids, which are important for helping to reduce pain in the body. 5. Spirulina is high in chlorophyll, which helps to transport more oxygen to your red blood cells, giving you a boost of energy Day 17 Peaches & Greens Smoothie: 2 Handfuls of Red or Green Leaf Lettuce 1 Cup Frozen Peaches or Nectarines 1 tbsp. Coconut (dried) 1 Cup of Water or Coconut Water 4 Healthy Smoothie Tiparoos: 1. Lettuce is high in water, which will help to flush out your system. 2. Peaches are high in potassium, which is a mineral that can help protect the body from kidney stones. 3. Chia seeds expand in the colon, which will help to signal that it is time for release, cleaning out your body. 4. Coconut is anti-microbial, and will protect you from infections.
16 Day 18 - Iron Vitamin C Boosting Smoothie 2 Handfuls of Spinach 1 Orange, Juiced 1 Rib of Celery 4 Smoothie Tiparoos! 1. Spinach is high in iron, and is best absorbed when paired with Vitamin C. 2. Oranges are high in calcium, a mineral that is rare to find in large amounts in fruit. 3. Celery is an excellent source of vitamin B2, which helps the nervous system function properly. 4. You can also try this recipe as a juice, minus the coconut water and banana. Just run your washed veggies and oranges through your juicer! We appreciate you, have a rawking day :) Day 19 - Potassium Greens Smoothie 1 Rib of Celery 2 Handfuls of Greens 1 tbsp. Coconut Oil 1 Cup Water 1. Bananas can help to build bones, because of their high potassium content, which can help to offset some of the negative results of a high sodium diet. 2. Celery contains coumarins, compounds that have been shown to prevent cancer. 3. Just two tablespoons of hemp seeds will provide you with over 2 grams of fiber, which is important for proper bowel function. 4. Coconut oil contains lauric acid, which when utilized by the body can help to fight off infection and other pathogens.
17 Day 20 - Strawberry Kale Hempster Smoothie 1 Cup Frozen Strawberries 2 Handfuls of Kale 1 Lime, Juiced *optional only if you do not have any hemp protein or superfoods to add 1 Scoop Nutiva Hemp Protein 1 tbsp. Coconut Oil 1 tbsp. Chia or Hemp Seeds 5 Smoothie Health Tiparoos 1. Strawberries will help your body better absorn the calcium and iron that is found in kale. 2. Kale can be helpful in protecting the health of your heart. 3. Coconut oil is great for protecting you from hair loss! 4. Chia seeds can be used to help control blood sugar levels. 5. Hemp Protein is an excellent source of all 9 essential amino acids, and is minimally processed Day 21 Smoothie Pineapple Chai Green Smoothie 1 Cup Fresh or Frozen Pineapple or 1 Scoop of Vega ONE Chai Flavor 2 Handfuls of Greens 1 Rib of Celery 1. Pineapple can help reduce the pain and inflammation of arthritis and other joint problems. 2. Bananas contain a type of prebiotic called FOS, which helps to feed the good bacteria in your gut. 3. Chia seeds contain 5 times more calcium than cows milk. 4. Celery is highly anti-inflammatory and great as a chip substitute because of its natural
18 sodium. Use it for dips and guacamole instead! Thank you for being the change you wish to see in the world! We love you :) Day 22 Smoothie Blackberry Basil Smoothie 1 Cup Frozen Blackberries 1 small handful of Cilantro or 3-6 Leaves of Basil ¼ Avocado 1 handful of Greens 1. Blackberries are rich in ellagic acid, an important compound for skin health. 2. Cilantro has been shown to have anti-anxiety effects. 3. Basil is high in magnesium, a mineral that is crutial for the relaxing of blood vessels. 4. Avocado contains mono-unsaturated fats, which have been shown to help control blood sugar levels. 5. Hemp seeds are a great source of iron, a mineral important for red blood cell formation and function. Have a rawesome day!! Day 23 - Apple Cinnamon Green Shake 1 Apple, Cored 2 Medjool Dates, Pitted (or other type of dates or figs - fresh or dried.) 1 tsp. Cinnamon 2 Handfuls of Kale 1. Apples can help balance the intestinal tract, which means they will aid in both cases of constipation or diarrhea.
19 2. Medjool dates contain the most sugar and most water of any other variety of date. They are great for boosting energy and adding natural, healthy, organic sweetness to a smoothie or raw dessert. 3. Cinnamon is a carminative, which means it will help to sooth and cleanse the digestive system. 4. Kale is high in vitamin A, which is great for helping to protect the eyes and skin. Have a wonderful weekend! :) Day 24 - Kiwi Cleanse Smoothie 1 Cup Cucumber 1 Kiwi, Peel on if Organic, Peel off if it s not organic 1 Handful of Cilantro 1 Handful of Greens 4 Smoothie Health Tiparoos: 1. Cucumber juice can be used to treat all forms of digestive upset, from indigestion to acid reflux. 2. Kiwis contain a healthy dose of omega three fatty acids, which are contained in the kiwi seeds. 3. Hemp is one of the oldest domesticated plants on the planet. It's rich in protein and a very nutritious food. 4. Cilantro has been show to have blood sugar lowering effects.
20 5. Greens contain chlorophyll, which is a component of green plants that is almost identical to our red blood cells. Here is your Day 25 - Young and Raw Smoothie of the Day! 1 Cup Frozen Blueberries or Raspberries 2 handfuls of Greens 1 Scoop Vega ONE Chai 1. The FOS found in bananas will help to increase nutrient absorption from other foods that you eat with them 2. Blueberries and raspberries are both high fiber foods, helping to aid in proper body detox. 3. Vega One contains probiotics, which will aid in proper digestion. 4. Leafy greens contain vitamin K, which can help reduce calcium deposits in arteries Day 26 - Sprout & Mint Green Smoothie 1 Handful of Broccoli Sprouts 1 small handful of Mint Leaves 1 handful of Kale 1 tbsp. Coconut Oil 1 Cup Almond Milk, Coconut Milk or Water 4 Smoothie Health Tiparoos: 1. Broccoli sprouts are powerful anti-cancer foods, due to their high concentration if I-3- C. 2. Mint can activate the salivary glands, which will help to aid in digestions.
21 3. Bananas add a thick, creamy texture to smoothies when they are frozen. They can also be used in place of ice cream for a quick, frozen treat! 4. Coconut oil can be used as a swish to fight bacteria in the mouth. Day 27 - Detox & Healing Cleanse 1 Rib of Celery 1 Cup of Cucumber 1 Handful of Parsley 1 Handful of Cilantro 1 Lemon, Juiced 1 inch piece of Ginger 1 Cup Coconut Water or Water Note - If you're pregnant or nursing, you can just simplify this recipe by leaving out the parsley & cilantro. A small amount isn't likely to cause any negative effects but since this drink can be very cleansing it's always best to be on the safe side. 5 Smoothie Health Tips: 1. Celery acts as a diuretic, meaning it will help draw excess fluids from the body. 2. Cucumber is high in silica, an important nutrient for skin health. 3. Parsley is high in vitamin C, which is a main structural component of collagen, which makes your skin look youthful. 4. Cilantro has been shown to have anti-bacterial action. 5. Ginger can help reduce migraine pain by stopping prostaglandins from causing inflamed blood vessels. Have a beautiful day
22 Day 28 - Dandelion Detox Smoothie 1 Handful of Dandelion Greens 1 Cup Frozen Berries 1 Cup Coconut Water or Water 4 Smoothie Health Tiparoos: 1. Dandelion greens are an excellent nourishing food for the kidneys. 2. The banana is actually an herb. 3. Berries contain essential fatty acids, which are rare in the fruit world. 4. Chia seeds have 3 times more iron the spinach! You rawk!! Have a great day :) Day 29 - Citrus Detox Smoothie: 1 Orange, Juiced 1 lime, juiced ½ Lemon, juiced 1 tbsp. Coconut (dried) 1 Medjool date, pitted 2 Handfuls of Greens 1 inch piece of ginger or Water 1. Oranges contain several phytochemicals that make them an immune system modulator. This means that oranges will help increase or decrease immune activity, based on the needs of your body at the time. 2. Limes will help your liver produce more enzymes, that will increase your digestive capacity.
23 3. Lemons contain a perfect balance of calcium and magnesium for human health. 4. Ginger has been used to aid in the relief of menstrual cramps. Day 30 -Detox Support Protein & Greens Smoothie 1 Cup of Cucumber 1 Handful of Broccoli Sprouts 1 Apple, Cored 1 Handful of Parsley 1 Lemon, Juiced 5 Healthy Smoothie Tips: 1. Parsley contains vitamin K, which plays a role in developing the myelin sheath that coats nerve cells. This coating is important for proper nerve impulse conduction 2. Lemon juice will help pull uric acid from the body, which when accumulated causes gout. 3. Chia seeds are higher in age defying anti-oxidants than blueberries. 4. Cucumbers are high in B vitamins, which will help you to feel more energized. Taking Vitamin B supplements do not have the same effect, as other nutrients are required in combination with B vitamins for them to be properly utilized in the body. 5. Broccoli sprouts can be used as a preventative measure against peptic ulcers. They are also part of the cruciferous veggie family, aiding as a detox support for the liver. Remember, today is the last day of the challenge!