SMOOTHIE GUIDE

JJ Virgin, CNS, CHFS, is the New York Timesbestselling author of The Virgin Diet, The VirginDiet Cookbook and The Sugar Impact Diet. Aprominent fitness and nutrition expert, publicspeaker, and media personality. JJ Virgin is aninternationally recognized expert in food intoler-ances, food sensitivities, and overcoming weight-loss resistance. She has appeared on PublicTelevision, Access Hollywood, Dr. Oz, TheRachael Ray Show, The Doctors and The TodayShow and blogs frequently for Huffington Post,Mind Body Green and Prevention Magazine. Shehas been featured in Women’s World, Health,Los Angeles Times, In Style, First for Women andCosmopolitan, among many others.

Copyright © 2015 JJ Virgin & Associates, Inc. All rights reserved.

The contents of JJ Virgin’s Sugar Impact Diet Smoothie Guide are for your personaluse only and are subject to the Terms And Conditions at www.jjvirgin.com. Therecipes have not been reviewed or approved by any government, healthcare organ-izations or physician. Recipes must be prepared according to provided instructions.Consult your primary health care provider with any related questions concerningyour personal nutrition and fitness needs and the suitability of any recipes in light ofyour personal physical condition and circumstances.

JJVA assumes no responsibility for errors or omissions that may appear in this pub-lication. While all attempts have been made to verify information provided in thispublication, neither the Authors nor the Publisher assume any responsibility for er-rors, inaccuracies or omissions.

Neither JJ Virgin nor JJVA render medical advice.

This book offers health, fitness and nutritional information and is designed for edu-cational purposes only. You should not rely on this information as a substitute for,nor does it replace, professional medical advice, diagnosis, or treatment. If you haveany concerns or questions about your health, you should always consult with aphysician or other health-care professional. Do not disregard, avoid or delay obtain-ing medical or health related advice from your health-care professional because ofsomething you may have read in this book. The use of any information is solely atyour own risk.

This information has not been evaluated by the FDA and is not intended to treat, di-agnose, cure or prevent any disease. This information is not intended as a substitutefor the advice or medical care of a qualified health care professional and you shouldseek the advice of your health care professional before undertaking any dietary orlifestyle changes.

JJ VIRGIN, CNS, CHFS

“If you could recommend just one simple change to your client for fat loss, what would it be?” an interviewer re-cently asked me. She probably expected me to discuss food intolerances or suggest dumping added sugars.Maybe I would recommend burst training combined with weight resistance.

All those definitely contribute, but my number-one game changer for fast, lasting fat has nothing to do with exerciseor changing what goes on to your plate.

I’m talking about a protein smoothie.

The whole thing takes maybe five minutes to prepare, provides all the nutrients you need to perform like a rockstar, and keeps you full, focused, and burning fat for hours. I’ve had clients do nothing else but substitute one forbreakfast and successfully ditch 5 to 20 stubborn pounds!

Studies confirm a liquid meal replacement “can safely and effectively produce significant sustainable weight lossand improve weight-related risk factors of disease.”

Starting your day with a smoothie makes sense when you consider that breakfast sets your metabolic tone forthe day. Convenient though they are, a sugary muffin or cereal will instigate a blood sugar spike-and-crash rollercoaster ride, creating a cycle of hunger and cravings throughout the day that you can’t get off.

A protein smoothie steadies blood sugar levels to keep hunger and cravings at bay. Studies show compared withhigh-carbohydrate foods like muffins and cereals, a high-protein breakfast reduces your hunger hormone ghrelinand increases your hunger-suppressing hormone cholecystokinin. Talk about a win-win!

“The last thing I feel like doing in the morning is eating a protein-rich meal,” many folks confess. But a smoothiemakes the perfect alternative whether you’re traveling or juggling an especially hectic workday morning because:

It’s simple.Manufacturers know that between the frantic search for your keys and getting the kids ready for school, you’remost likely to take the path of least resistance in the morning. A protein smoothie takes the guesswork out ofbreakfast. Just toss everything into your blender and in minutes you’ve got a portable grab-and-go meal.

It provides steady, sustained energy.A low-fat muffin and large latte raises your insulin levels and jacks up your stress hormone cortisol, setting thestage for a late-morning crash that will leave you running for another sugary, caffeinated pick-me-up. A proteinsmoothie helps keep you focused with sustained energy for hours. That means no 11am doughnut cravings andno snapping at your co-workers once your blood sugar levels crash.

It’s cost-effective.Tally up how much you spend on bagels, coffee shop treats, or whatever else counts for breakfast. Surprised?For the price of a large coffee, you can throw together a filling, nutrient-rich, fat-burning protein smoothie.

It’s fast.You know that time excuse for not having breakfast? It doesn’t work with a protein smoothie. In about the time ittakes to pour cereal and milk, you can toss in and blend everything for a filling, delicious smoothie.

It’s healthy.Made correctly, a protein smoothie provides an excellent source of healthy fat, fiber, antioxidants, nutrients, andhigh quality protein.

WHY SMOOTHIES?

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Protein sources: There are two protein sources I prefer for shakes - pea and defatted beef protein. If you are avegan or vegetarian look for a high quality pea protein, preferably in a blend with other plant sources of proteinlike chia, cranberry and/or chlorella. If you follow a more Paleo-inspired diet, look for defatted beef protein. It hasthe mouthfeel of dairy without the negative effects of it. Plus it is a great source of amino acids, easy to absorband also provides collagen which is great for your bones, hair, skin and nails and supports the healing process.Avoid soy, egg, whey or milk protein powders.

Ideally, every serving will contain 20 – 25 grams of protein.

Go natural. Look for GMO-free and hormone-free(no recombinant bovine growth hormone, or rGBH).

Go low Sugar Impact. Look for 4–5 grams of sugar per serv-ing, max. Less is best here so the closer to zero grams thebetter. Stick with a very small amount of natural sweeteneror sugar alcohol (i.e., stevia, xylitol, erythritol, rice syrup,evaporated cane juice syrup, coconut sugar, glucose, dex-trose). Avoid artificial colors or sweeteners and high SugarImpact sweeteners such as fructose, agave, aspartame, andsucralose.

BASIC SMOOTHIE RECIPE1 serving protein powder1 serving fiber supplement8-10 ounces liquid (water, unsweetened coconut,almond or cashew milk)4-5 Ice cubes (more or less to your liking!)Add-ins of your choice

WHAT TO LOOK FOR IN A PROTEIN POWDER

FUN ADD-INSFruit – ½ to 1 cupJJ Virgin’s Extra Fiber – 1-2 scoopsJJ Virgin’s Green Balance Spinach leaves – 1-2 cupsKale – 1-2 cupsFresh ginger – 2 teaspoons or more to tasteCinnamon – 1/8 teaspoon or more to tasteVanilla extract* – 1/8 teaspoon or more to tasteAlmond extract* – 1/8 teaspoon or more to tastePeppermint extract* – 1/8 teaspoon or more to tasteCoconut extract* – 1/8 teaspoon or more to tasteNutmeg – 1/8 teaspoon or more to tasteCoffee or espresso powder – 1 packet instantespresso, or ¼ cup strong brewed coffee (reduce yourother liquid by this amount)

Cayenne or chipotle chili powder – scant pinch! Addmore to tasteAvocado – ½ small Raw cacao nibs – 1 tablespoonGlutamine powder – 1 teaspoonNut butter (not peanut) – 1-2 tablespoonsChia seeds – 1-2 tablespoonsFreshly ground flaxseed meal – 1-2 tablespoonsHemp seeds – 1-2 tablespoonsShredded unsweetened coconut – 1 tablespoonCoconut butter – 1-2 tablespoonsMCT oil – 1-2 tablespoons

* no sugar added

LIKE THICKER SMOOTHIES?Add more iceReduce liquidAdd chia seeds or freshly ground flaxseed meal

LIKE THINNER SMOOTHIES?Reduce or eliminate iceAdd more liquid

www.sugarimpactdiet.com 2

SUGAR IMPACT DIET SMOOTHIE RECIPES

All recipes are approved for The Virgin Diet and The Sugar Impact Diet.Those recipes that are not suitable during Cycle 2 of The Sugar Impact Diet will be marked.

All recipes make 1 serving.

Coco-Cashew SmoothieThe Sugar Impact Diet, Grand Central 2014

1 serving chocolate protein powder1serving fiber blend1 tablespoon freshly ground flaxseed1 tablespoon cashew butter8–10 ounces unsweetened coconut or cashew milk 5–6 ice cubes

Combine the protein powder, fiber, ground flax, cashew butter,coconut milk, and ice cubes. Mix on high until smooth. Thin withadditional cold water if desired.

Peach-Berry-Almond SmoothieThe Virgin Diet Cookbook. Grand Central 2014

1 serving vanilla protein powder 1 cup unsweetened almond milk (such as So Delicious Dairy Free)1/2 cup frozen organic peaches1/2 cup frozen organic blueberries1 tablespoon almond butter 1 to 2 tablespoons freshly ground flax meal1/4 teaspoon almond extract1/4 to 1/2 cup cold water

Combine the protein powder, almond milk, peaches, blueberries, almond butter, flax, meal, almond ex-tract and 1/4 cup water in a blender. Mix on high until smooth. Thin with additional cold water if desired.

www.sugarimpactdiet.com 3

Not duringSugar Impact Diet

Cycle 2

SUGAR IMPACT DIET SMOOTHIE RECIPES

Strawberry Protein “Milkshake” The Virgin Diet Cookbook, Harlequin 2012

1 serving vanilla protein powder 1 1/2 cups unsweetened coconut milk 1 cup frozen organic unsweetened strawberries1 to 2 tablespoons chia seeds1/2 teaspoon vanilla extract

Combine the protein powder, coconut milk, strawberries,chia seeds, and vanilla extract in a blender. Mix on highuntil smooth. Thin with additional cold water if desired.

Chocolate-Cherry-Chia SmoothieVirgin Diet Cookbook, Harlequin 2012

1 serving chocolate protein powder 1 cup frozen organic unsweetened dark cherries1 cup unsweetened almond milk1 tablespoon almond butter1 to 2 tablespoons chia seeds1/4 to 1/2 cup cold water

Combine the protein powder, cherries, almond milk, almond butter, chia seeds,and 1/4 cup water in a blender. Mix on high until smooth.Thin with additional cold water if desired.

www.sugarimpactdiet.com 4

Not duringSugar Impact Diet

Cycle 2

Not duringSugar Impact Diet

Cycle 2

Mixed Berry and Avocado Protein PowerVirgin Diet Cookbook, Harlequin 2012

1 serving vanilla protein powder 1 cup unsweetened coconut milk 1 cup frozen organic mixed berries1/2 small ripe avocado1 to 2 tablespoons freshly ground flax meal1/4 to 1/2 cup cold water

Combine the protein powder, coconut milk, mixed berries, avocado, flax meal, and 1/4 cup water. Mixon high until smooth. Thin with additional cold water if desired.

Peach Melba SmoothieBy Virgin Diet Community Member Tonia Murray

½ cup fresh or frozen raspberries1 tablespoon unsweetened coconut milk1/2 teaspoon Virgin Sprinkles1 cup frozen peaches1 serving vanilla protein powder 1 serving fiber blend8 -10 ounces ice cold water

In a small pan over low heat cook raspberries, coconut milk and Virgin Sprinkles until berries begin tobreak down and release their juices, creating a sauce.

Refrigerate the sauce for at least 30 minutes.

When ready to make smoothie, place the peaches, protein powder, fiber and water in a blender andpuree until smooth.

Pour into glasses and stir in the chilled raspberry sauce.

SUGAR IMPACT DIET SMOOTHIE RECIPES

www.sugarimpactdiet.com 5

Not duringSugar Impact Diet

Cycle 2

Not duringSugar Impact Diet

Cycle 2

SUGAR IMPACT DIET SMOOTHIE RECIPES

50/50 Bar Smoothie1 serving vanilla protein powder 1 serving fiber blend8-10 ounces unsweetened coconut milk1 orange peeled1 tablespoon freshly ground flaxseed mealIce to desired thickness

Blend all ingredients until smooth.

Strawberry-Chocolate Protein Smoothie By Virgin Diet Community Member Gloria Philpott

1 cup unsweetened almond milk 1 cup strawberries 1 serving chocolate protein powder1 tablespoon almond butter 1 tablespoon chia seeds 4 ice cubes

Blend all the ingredients in a blender, and process until smooth.Note: if using frozen strawberries, you will not need to add ice cubes.

www.sugarimpactdiet.com 6

Not duringSugar Impact Diet

Cycle 2

Not duringSugar Impact Diet

Cycle 2

SUGAR IMPACT DIET SMOOTHIE RECIPES

Chocolate Orange Smoothie1 serving chocolate protein powder1 serving fiber blend1 peeled orange – or 2 peeled tangerinesDash of cinnamon8-10 ounces unsweetened coconut milk4-5 ice cubes

Blend all ingredients until smooth.

Espresso-Almond SmoothieThe Sugar Impact Cookbook – May 2015

1 serving vanilla protein powder 1 serving fiber blend1 shot espresso or 1/4 cup strong brewed coffee1 tablespoon almond butter2 teaspoons freshly ground flax seed1/4 teaspoon almond extract8-10 ounces unsweetened almond milk 5-6 ice cubes

Combine the protein powder, fiber blend, coffee, almond butter, flax seed,almond extract, almond milk, and ice cubes. Mix on high until smooth. Thin with additional cold water if desired.

High-Fiber Cappuccino Smoothie1 serving vanilla protein powder 1 serving fiber blend1 serving chia seeds8-10 ounces of unsweetened coconut milkEspresso powder (try a Starbucks VIA packet)Dash of cinnamon5-6 cubes of ice

Combine the protein powder, fiber blend, chia seeds, coffee, coconut milk, cinnamon, and ice cubes.Mix on high until smooth. Sprinkle top with a little additional cinnamon

www.sugarimpactdiet.com 7

Not duringSugar Impact Diet

Cycle 2

SUGAR IMPACT DIET SMOOTHIE RECIPES

Rise and Shine Mocha Espresso SmoothieThe Virgin Diet Cookbook1 serving chocolate protein powder1 cup unsweetened almond milk 1 tablespoon almond butter 1 to 2 tablespoons freshly ground flax meal1 teaspoon instant espresso or coffee powder(or substitute ¼ cup strong coffee)1/8 teaspoon ground cinnamon1/4 teaspoon vanilla extract1/4 cup cold water

Combine the protein powder, almond milk, almond butter, flax meal,espresso powder, cinnamon, vanilla extract and water in a blender.Add a few ice cubes before blending to make a thicker shake.

Mix on high until smooth. Thin with additional cold water if desired.

Coconut Lime Smoothie1 serving vanilla protein powder 1 serving fiber blend8-10 ounces unsweetened coconut milk½ avocado1-2 cups spinach1 tablespoon fresh lime juice1 teaspoon lime zest

In a blender, blend together all the ingredients until smooth.

Honeydew Mint Chia Smoothie1 serving vanilla protein powder 1 cup of honeydew melon chunkssmall container of So Delicious Dairy Free Cultured Coconut Milk, plain (or substitute 8 ounces of unsweetened coconut milk)5 fresh mint leaves, or substitute 1/8 teaspoon pure peppermint extract1 tablespoon chia seeds

In a blender, blend together all the ingredients until smooth. Thin with filtered water ifnecessary.

www.sugarimpactdiet.com 8

Not duringSugar Impact Diet

Cycle 2

SUGAR IMPACT DIET SMOOTHIE RECIPES

Lean and GreenSmoothieThe Sugar Impact Diet, Grand Central2014

1 serving vanilla protein powder 1 serving fiber blend½ small avocado2 cups baby spinach1 tablespoon almond butter1/8 teaspoon ground cinnamon8–10 ounces unsweetened cashew milk 5–6 ice cubes

Blend all ingredients until smooth.

Pumpkin Pie ProteinSmoothieJeanne Peters, RD

½ cup unsweetened coconut milk ½ cup canned pumpkin 1 teaspoon pumpkin pie spice1 teaspoon vanilla extract

1 serving vanilla protein powder 1 serving fiber blend¼ cup cold waterabout 3/4 cup crushed ice cubes or 8-10 ice cubes

Blend all ingredients in a blender – add more liquid, spices or ice to your desired taste and consis-tency.

This amount makes a pretty large smoothie - if you feel the need for an extra-large smoothie, this willdo the trick.

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SUGAR IMPACT DIET SMOOTHIE RECIPES

Choco Chipotle Smoothie1 serving chocolate protein powder1 cup unsweetened almond milk2 tablespoons almond butter¼ teaspoon cinnamonScant 1/8 teaspoon powdered chipotle pepper (to taste!)4-5 ice cubes

Blend all ingredients until smooth. Shave a few dark chocolate curls on top. (85% -100% darkchocolate)

Blueberry Ginger SurpriseSmoothie1 serving vanilla protein powder ½ cup frozen blueberries2 teaspoons fresh ginger, finely chopped or grated 2 cups kale or spinach1 cup unsweetened coconut milk1 tablespoon chia seeds4-5 ice cubes

This surprise is the fresh taste of ginger! Use asmall piece of ginger, and use the back of a spoonto peel. Grate or finely chop the flesh.

In a blender, blend together all the ingredients untilsmooth.

www.sugarimpactdiet.com 10

Not duringSugar Impact Diet

Cycle 2

SUGAR IMPACT DIET SMOOTHIE RECIPES

Vanilla Pumpkin Spice Latte SmoothieBy Virgin Diet Community Member Caroline Drazin

1 serving vanilla protein powder 1/3 cup canned pumpkin1 teaspoon pumpkin pie spice1 Starbucks Via coffee powder packet 8-10 ounces unsweetened almond milk5-6 ice cubes

In a blender, blend together all the ingredients until smooth.

Mint Chocolate Crunch Smoothie1 serving chocolate protein powder1 serving fiber blend10 fresh mint leaves, or substitute ¼ teaspoon pure peppermint extract8-10 ounces unsweetened coconut or almond milk1 tablespoon raw cacao nibs

In a blender, blend together all the ingredients until smooth. Top with additional cacao nibs.

Lemon Cream with Sprinkles Smoothie1 serving vanilla protein powder 1 serving fiber blend1 tablespoon fresh lemon juice1 teaspoon lemon zest1 small container So Delicious Greek-style Cultured Coconut Milk plain, or substitute 8-10 ounces unsweetened coconut milk4-5 ice cubesShake of Virgin Sprinkles

In a blender, blend together all the ingredients until smooth. Serve with a shake of Virgin Sprinkles ontop

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