Recorded Books Inc. - Power Smoothies: All-Natural Fruit And Green Smoothies To Fuel Workouts, Build Muscle And Burn Fat

Copyright 2014 Keith Sebastian and Samuel Barnes. Design and concept 2014 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law.

Published in the U.S. by

ULYSSES PRESS

P.O. Box 3440

Berkeley, CA 94703

www.ulyssespress.com

ISBN: 978-1-61243-424-7

Library of Congress Control Number 2014943037

10 9 8 7 6 5 4 3 2 1

Acquisitions Editor: Keith Riegert

Managing Editor: Claire Chun

Project Editor: Alice Riegert

Consulting Editor: Matt Kadey

Editor: Renee Rutledge

Proofreader: Lauren Harrison

Indexer: Sayre Van Young

Layout: Lindsay Tamura

Front cover and interior design: what!design @ whatweb.com

Cover artwork: man Ahturner/shutterstock.com; woman Ahturner/shutterstock.com; smoothies Liv friis-larsen/shutterstock.com

Distributed by Publishers Group West

NOTE TO READERS: This book has been written and published strictly for informational and educational purposes only. It is not intended to serve as medical advice or to be any form of medical treatment. You should always consult your physician before altering or changing any aspect of your medical treatment and/or undertaking a diet regimen, including the guidelines as described in this book. Do not stop or change any prescription medications without the guidance and advice of your physician. Any use of the information in this book is made on the readers good judgment after consulting with his or her physician and is the readers sole responsibility. This book is not intended to diagnose or treat any medical condition and is not a substitute for a physician.

This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or other products mentioned within is claimed or suggested. All trademarks that appear in ingredient lists and elsewhere in this book belong to their respective owners and are used here for informational purposes only. The authors and publishers encourage readers to patronize the quality brands mentioned and pictured in this book.

For Patrick Sterns, a lifelong inspiration.

CONTENTS

My inspiration to drink green smoothies came from reading Green for Life by Victoria Boutenko in 2007. My passion for the humble green drink and knowledge of the human body resulted in the writing of my first book, The Green Smoothie Bible, which was published in 2012. The reason I love green smoothies and continue to drink them for breakfast is that they see me through all the way to lunchtime, and they are just so convenient to make and transport. My smoothie combinations provide me with fiber, fruit-based carbohydrates, good fats, plant-based proteins, vitamins, minerals and antioxidantsconsumption of which results in stable blood sugar and satiation.

As a physical therapist I see athletic injuries of all ages on a daily basis, and in addition to my treatments, I also make nutritional recommendations that include adequate hydration and staying away from processed foods. I also advise seeking out protein sources as close to their natural state as possible, such as organic dairy products, legumes, nuts, seeds and leafy greens, all of which are easy to digest and are perfect for soft tissue healing and performance.

Power Smoothies is a resource I highly recommend for athletes of any age or ability who wish to complement their workouts with a nutritional guidebook that is focused on the use of whole foods and high-quality protein powders, instead of synthetic supplements and meat-based proteins. The recipes are useful and beneficial because they provide calorie- and macronutrient-data for fat, protein and carbohydrate. I like the fact that the recipes are varied, are practical single servings and contain many interesting ingredients to tempt the palate and nourish the body.

Kristine Miles

Stop in at a chain smoothie bar or your local convenience store and youre bound to find ready-to-drink protein smoothies geared toward packing on muscle as quickly as possible. The only problem: Many of these calorie-packed solutions are nowhere near healthy options. Sure, theyve got all the necessary calories, protein, fats and carbs to effectively put on muscle, but with heavy doses of sugars and chemicals, they tend to do as much damage as they do good. This book presents the alternative option for athletes looking to increase muscle mass, stamina and general well-being: healthy, all-natural, protein-rich smoothies that nourish your entire body, including your muscles.

The recipes in this book were constructed through years of careful experimentation and research. When the two of us started training together in 2008, we found that, although fitness nutrition was a well-trodden topic, there were very few options for athletes looking to maximize athletic performance and muscle-building while still nourishing their bodies with superfoods like kale, berries and sweet potatoes, which made up the most of our individual diets. Though neither of us was vegan, or even vegetarians for that matter, we both believed deeply in diets that minimized animal products and processed foods and maximized a range of plant-based foods, particularly the healthy greens, yellows and reds of the vegetable kingdom.

Brendan Braziers 2007 book, Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life, and Victoria Boutenkos Green for Life became an integral part of our everyday diet and fitness routines. And over the last several years we began to develop an entirely new approach to muscle recovery and fitness.

For the last five years, weve lived and preached the benefits of green smoothiesblended superfood drinks that incorporate not only fruit but also leafy green vegetables into the mix. A homemade combination of some of the most nutritious foods on the planet, from wild blueberries and papaya to bore kale and dandelion greens, creates an energizing, rejuvenating, hunger-eliminating drink with a myriad of health benefits. Green smoothies have been linked to positive effects, including positively altering mood, energy levels, the immune system and even skin, hair and nail health. As part of a nutrient-dense diet, they can also help regulate digestion and encourage weight loss. And the potent antioxidants, vitamins and minerals in each sip have been proven to help fight diseases from osteoporosis to certain forms of cancer. Green smoothies are simply life-changing.

Our goal is to meld two distinct smoothie typessuperfood green smoothies that promote better health and protein-rich smoothies that build muscle, nourish the body and fill you up, so you dont turn to quick, unhealthy recovery foods. Brought together, we believe athletes of all levels can benefit from the incredible healing properties of natures bounty while achieving the strength and fitness goals theyve set out to conquer.

Exercise is only part of the equation when it comes to developing a lean, muscular body. The other vital part is nutrition. Regardless of your body type, natural athletic ability or metabolism speed, pairing a strong exercise regimen with the right foods (at the right times) can have a profound effect on how you look, feel and perform. But planning out the right diet takes work, science and understanding how everything you eat transforms your body.