DrinkGreen4Life Serving Our Community!

DrinkGreen4Life encouraging & serving our community! Thank you to Third New Hope Baptist Church for all your support! Drinking Green is a community thing!

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Happy Earth Day!

Happy Earth Day!!!

earth day

Honor the Earth and YOUR BODY!  Have a green smoothie EVERYDAY!

green smoothie

Eating from the Earth is the BEST WAY to eat!

earth day1   earth day3

#DrinkGreen4Life……. your body deserves it!

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DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s! DAY FIVE!

DrinkGreen Spring Clean


Day 5

We are over the hump and now we are closer to the end of DrinkGreen’s Spring Clean Challenge!!  Keep pushing, 2 more days to go! You have opened up a new chapter in your journey and may have noticed several changes in your body as well. After these 7 days are over you should be somewhat adjusted to your new lifestyle! A new lifestyle full of daily exercise and healthy, better food choices!

 Lets get started with Day 5

Below you find:

Daily Tip

Daily DrinkGreen Smoothie

Dinner Suggestion

Exercise Suggestion

Reminder

  • Daily tip

How to incorporate exercise into your daily routine….

Exercising actually helps to normalize and even out any fluctuations in your blood sugar levels. When your blood sugar levels are steady you won’t feel that starving feeling as often. Exercise also activates your muscles, which means you begin to burn fat rather than carbohydrates. This reduction in the burning of carbohydrates maintains your blood sugar levels in a more balanced manner, too. We can all agree that burning present fat on your body instead of extraneous carbohydrates in your system would be a definite benefit of exercise.

When you raise your metabolic rate from exercise, the cells in your body will burn oxygen more efficiently. This will then help you to use the nutrients from your diet more effectively. It also helps your body to eliminate waste products and this means that you will be getting better nourishment from the foods that you eat. When you get better nourishment you won’t require the same quantities of food to feel fulfilled.

Here are 10 easy ways add exercise to you day:  

1. Exercise first thing in the morning. Get up 20-30 minutes earlier and get your workout in first thing during the day.

2. Start taking the furthest away parking spot and get in a few extra steps between your car and the shopping center.

3. Take a “walk break” whenever you can find the time during the day. Taking short 10 minute walks a few times a day will do wonders for your metabolism!

4. Play with your kids! This is great attention for the kids and great activity for everyone.

5. Choose the stairs over the elevator.

6. Choose a restroom that is the furthest away if you have an option.

7. Try to choose an active activity right after work. A walk or even gardening or housework is better than just sitting on the couch.

8. Walk, jog, or stretch when you are waiting for dinner to cook, the laundry to finish up, or for your child to be finished with an activity.

9. It is perfectly acceptable to break up your intense workouts. You want to have at least 30 minutes of cardio every day — but if you split that 30 minutes into three, ten minute sessions you will find this more manageable.

10. Turn your housework into exercise. When vacuuming try to use your arm, back and abdominal muscles to push the vacuum. When loading the dishwasher, maintain good posture as you are bending and straightening and keep your abs tight. Scrubbing floors, cleaning the bathtub, gardening, and mowing the lawn are great ways to burn some extra calories.

Source: http://www.naturalnews.com/024202_exercise_body_blood.html#ixzz2QG7P5ibh

 

  • Daily DrinkGreen Smoothie

Blueberry Banana Green Smoothie, makes 2 servings, 158.4 calories per serving, calorie credit to MyFitnessPal.com

  1. 1.5 cups of Spinach
  2. 1/2 cup of Kale
  3. 1/4 celery stalk
  4. 1 cup of blueberries
  5. 2/3 bananas
  6. 1/3 cup of strawberries
  7. 1 tbsp of chia seed
  8. green tea
  9. honey or agave

Vitamin A 173.1%, Vitamin C 89.0%, Calcium 13.7%, Iron 15.2%, Total Fat 3.1g, Sodium 34.4mg, Potassium 322.6mg, Total Carbs 35.2g, Dietary Fiber 7.9g, Sugars 20.3g, Protein 4.2g

 

  • Dinner Suggestion

SALAD!!! Cant go wrong with a good ole fashion salad for dinner! 

  1. Romaine Lettuce, Spring Mix, or Kale
  2. red onions
  3. cucumbers
  4. tomatoes
  5. fresh garlic
  6. fruit of your choice

You can eliminate the calories of salad dressing by adding lemon juice and olive oil to your salad or even squeezing fresh juice from an orange onto your salad. If you have to have salad dressing use VERY little! Remember NO cheese!

 

  • Exercise Tip

We hope that by now most you have your BlackGirlsWorkOutToo DVD, however if you do not here are more basic exercises you can add to your daily routine. Remember WATER! WATER! WATER! then….MORE WATER!

Take a walk around the neighborhood

Take the stairs, Move it!! FAST!

basic crunches sets of 10 repeat 5 times

basic squats sets of 8 repeat 4 times 

Jumping Jacks 4 sets of 25

REPEAT!

You can also do several sets of the exercises shown in the picture from the BlackGirlsWorkOutToo DVD above.

  • Reminder

      NO BREAD! 2 MORE DAYS TO GO! YOU CAN DO IT!

Please click on the link below. This link will take you to some very good information on bread and your health.

http://www.webmd.com/diet/features/truth-about-bread-and-diet

 

Be encouraged that you are not alone but an IMPORTANT part of OUR Common Unity (Community). We are not encouraging diets or focusing on losing weight….. We are DETERMINED to CHANGE our lives. This is very important to sustaining a healthier life and the time is now. You have been using this past 7 days to begin telling yourself something different! To start making different and better food choices….slowly… as we all know changing your life is a process. This is a NO GUILT PROCESS… take your time…BUT DO IT. Know that you are IN the ongoing process and BE PROUD that you have reached THIS point. Your lifestyle change journey does NOT end with this challenge! You are changing your life… One day at a time! EVERYDAY!

 

The Ladies of DrinkGreen4Life,

~Ife & Renee~

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DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s! DAY TWO!

DrinkGreen Spring Clean

Day 2

Welcome to Day 2

You did it!  You survived Day 1 of the DrinkGreen SpringClean Challenge!  Congrats to you all!  You should now  have a plan and a schedule that will work for you during the next 6 days of the detox!  Don’t  forget to share with your DrinkGreen common unity (Community). We want to know your recipes and what you found works for your Lifestyle Change!  Make sure you all are drinking plenty of water during this challenge and your health journey!  It is suggested you drink up to a  gallon of water a day, if this is too challenging for you try to incorporate at least 7/8 glasses (8 oz or more) in your daily routine.  

Below you will find:

Day 2 Tip

Daily Green Smoothie Recipe

Dinner Suggestion

Useful Links

Reminders

Encouragement

  • Daily Tip:

The Health Benefits of Water    water

While not everyone agrees on its flavor, water remains essential for life. On average, 61.8 percent of your body weight is water, and water composes roughly 80 percent of your blood and 90 percent of your brain. Because of its nutritional content and its direct availability into your bloodstream, water can significantly boost health while increasing weight loss.

Reduces Fluid Retention

People often believe that drinking water can lead to increased fluid retention. However, it is the consumption of soft drinks, fruit juices and sports drinks, high in sodium, that help to retain fluid. Sodium, found in salty foods and preservatives, triggers cells to retain excess liquid for use in bodily functions. Water helps to flush additional sodium from the kidneys, lowering the amount of fluid in the body and leading to weight loss.

Reduces Sugar Intake

When you drink water as a beverage of choice, you are less likely to choose other drinks which contain sugar and high fructose corn syrup. These drinks, like sodas and sweetened juices, can increase insulin levels, resulting in more sugar stored as fat. So, water causes weight loss by keeping you from drinking beverages that would normally lead to weight gain.

Waste Removal

Drinking plenty of water promotes regularity. Water increases salivary gland functioning and works as a digestive tract lubricant, assisting with the breakdown of food during digestion. Constipation can cause the body to absorb more nutrients like fat from digested particles, and enough stored matter can result in extra pounds on the scale. So, drinking water will help you lose weight by minimizing backed up wastes in the body.

Speeds Metabolism

Studies have shown that drinking ice water can increase the number of calories you burn for a short while. Although scientists disagree on the extent to which drinking cold water helps, at least 8 additional calories are burned with every 8-oz. glass. Moreover, drinking cold water as opposed to a cold soda reduces the amount of calories you take in. Regardless of if it burns additional calories, water helps you lose weight.

Assists with Exercise

In most weight loss plans, the recommendation of exercise requires the refueling of liquids lost to sweat. Water is important to weight loss in the sense that it helps eliminate bad nutrients, balances excess electrolytes from sports drinks, buffers against dehydration and keeps the joints lubricated. Also, by reducing the stress of exercise, water makes it possible to partake in longer workouts, increasing the number of calories burned.

Source: http://www.livestrong.com/article/78550-water-important-weight-loss/#ixzz2PvuLIL1W

 

  • Daily Green Smoothie recipe:

              Pineapple Mango Green Smoothie, Total Cal. 120 per serving, *Calorie credit to MyFitnessPal.com*

1.5 cups of spinach, 1/2 cup of kale, 2 baby carrots, 1 cup of pineapple, 0.7 cup of mango, 1-2  cups green tea or water, 1 tbsp of honey/agave

*Vitamin A 97.9%, Vitamin C 110.6%, Calcium 6.2%, Iron 6.815, Total Fat 0.3g, Sodium 36.8mg, Potassium 376.2mg, Total Carbs 31.0g, Deitary Fiber 3.4g, Sugars 23.0g, Protein 2.2g*

Try to stick to the recipe as much as possible. Its ok to add natural sweeteners such as honey or agave nectar, a couple banana slices are also a great sweetener but remember everything you add adds calories so add as little as possible..

  • Dinner Suggestion

*Sauteed Kale, cooked in low fat/sodium chicken broth over brown rice

  1. kale
  2. chicken broth (low sodium/low fat)
  3. garlic
  4. red onions
  5. tomatoes

brown rice *no more than 2 cups of brown rice stay away from WHITE carbs as suggested in the meal plan from the BlackGirlsWorkOutToo DVD.

*We don’t add measurements to the meal recipes because we believe meals are made with love according to family size, to taste and dietary needs. We STILL look forward to hearing what wonderful recipes you used during this challenge…Don’t forget to take pictures for us. and REMEMBER! NO meat, NO dairy (i.e milk cheese), NO bread, NOTHING white (i.e sugar, iodized salt)*

  • Exercise tip 

For those of you who have your blackgirlsworkouttoo dvd pop it in and get to work! For those of you who do not you can follow this simple BASIC workout. The goal is to work out for at least 30/40 minutes a day for at least 4/5 days a week.  It does not matter what time of the day you your workout just make sure you do it!!  You should increase your daily activity as MUCH as possible. I know most of us have heard this many many times but it’s true… take the stairs instead of the elevator! Importantly…Make sure you have a bottle of water handy, you will need it!

Reps of 10 basic crunches (4 times = 40)

Leg lifts (10 leg lifts on each leg)

10 jumping jacks  (4 times = 40)

Run in place (until you get tired, take a break, do it again)

REPEAT

 

  • Useful Links

On Day 1 of our challenge we listed some very useful links. We are giving the links again today today for those who may have not received the links or who maybe just joining us on our challenge.

BlackGirlsWorkOutToo.com

MyFitnessPal.com

Fruit and Vegetable Calculator

 

  • Reminder

NO eating after 9pm!, try to eat your heaviest meal in the middle of the day in order to have enough time to burn it off!

Be encouraged that you are not alone but an IMPORTANT part of OUR Common Unity (Community). We are not encouraging diets or focusing on losing weight….. We are DETERMINED to CHANGE our lives. This is very important to sustaining a healthier life and the time is now. Use this 7 days to begin telling yourself something different! To start making different and better food choices….slowly… as we all know changing your life is a process. This is a NO GUILT PROCESS… take your time…BUT DO IT. Know that you are STILL IN the ongoing process and BE PROUD that you have reached THIS point. One day at a time.

*Remember to use the hashtag #DGSpringClean with all your challenge posts!*

The Ladies of DrinkGreen4Life

~Ife & Renee~

#DGSpringClean

Spring into DrinkGreen4Life’s 7 Day Detox Challenge for Beginners! DAY ONE!

Welcome to Day One!

We’re so excited to begin this lifestyle change with you all! We hope you are prepared for this challenge! It will be as easy as YOU tell yourself it is. We know that for many this is the first time doing any kind of challenge like this…. take your time. It IS a process and having the support of a community (common unity) will make this week much easier. 🙂

We have put together tips, recipes, and suggestions for you in an effort to help make this week easy and ENJOYABLE! We GREATLY encourage you to share YOUR tips, recipes and suggestions with us and post your pictures! After this week you will be encourage to keep going on your Lifestyle Change Journey! This is just the BEGINNING!

*Remember to use the hashtag #DGSpringClean with all your challenge posts!*

 

Let’s get started. Below you will find:

How to make a green smoothie

DrinkGreen Smoothie Recipe: Cucumber Peach

Fruit and Vegetable Calculator

Day one tips

Day one meal suggestions

Day one exercise suggestions

Link to BlackGirlsWorkoutToo

Link to MyFitnessPal.com

Daily Encouragment

Reminders

 

  • How to make a Green Smoothie

Green smoothies are an ideal fat burning food as they are nutrient-rich, loaded with fiber and low in fat. However, there is an art to making a weight loss smoothie. These seven tips will help you create the perfect weight loss smoothie.

Tip #1: Avoid using dairy products in your smoothies. This includes otherwise “healthy foods” like yogurt and milk. You can get enough calcium from other fruit and vegetables that you don’t need to add milk or yogurt. These foods contain excess fat, hormones and other additives that may sabotage our efforts to lose weight. Use 2-3 cups of dandelion greens or kale along with oranges, kiwi, figs and a tablespoon of chia seeds to make a smoothie that has more calcium than a glass of milk.

Tip #2: Limit the amount of fat you add to your smoothie. This includes healthy fats like coconuts and avocados. Too much fat and fruit in the same smoothie might cause gas and bloating. It may also interfere with your body’s ability to utilize the carbohydrates in the fruit and could cause weight gain. I always recommend limiting the fat in your smoothie to no more than a tablespoon of chia or flax seeds, or at most 1/8 avocado. When it comes to green smoothies, low fat (and high carbohydrates) is key for weight loss.

Tip #3: Try to use very little to no sweeteners. Refined and concentrated, processed sugar will hinder your ability to lose weight. Ripe bananas or other sweet, ripe fruit will sweeten your smoothies without presenting a problem for weight loss. Agave syrup, table sugar, honey and other concentrated sugars will turn a healthy, weight loss smoothie into a sugar bomb. If you absolutely must add a sweetener to your smoothie, try dates. However, wean yourself off of them as soon as you can since dates are a dried food with concentrated sugars.

Tip #4: Avoid using store-bought fruit juices or plant milks. These processed drinks are full of added sugars and preservatives. If you want fruit juice in your smoothie, squeeze your own juice from fresh citrus or make your own almond milk. It’s very easy to make rice, almond, hemp or even coconut milk with your blender and a strainer or nut milk bag.

Tip #5: Avoid canned or packaged foods. Fresh fruits, vegetables and dark leafy greens are packed full of fiber, naturally water rich, and full of micronutrients that boost your metabolism. If you are looking to save money, buy frozen fruits or buy fresh in bulk and freeze them yourself. Avoid canned fruit as it is often soaked in syrup and nutritionally inferior to fresh fruit.

Tip #6: Minimize the amount of powders in your smoothies. It’s okay to add a quality hemp or rice protein powder which can help you lose weight, but you do not need to add lots of powered greens and superfoods. The problem with all those powders is that the water has been removed from them and they are no longer a whole food. Focus on using whole foods for weight loss and avoid gimmicky supplements and expensive pharmaceutical-grade superfood supplements.

Tip #7: Don’t rely only on green smoothies for weight loss. Green smoothies can certainly help you lose weight, but a long-term change in diet and lifestyle will give you the health results you are after for life. Instead of thinking of a “green smoothie diet“, consider green smoothies as a part of a healthy, plant-based diet that helps you lose weight and maintain your ideal size and shape.

Weight Loss Smoothie Foods

All fruits and vegetables are going to be great for weight loss, but there are a few that stand out in the crowd. Foods that are low in calories and high in fiber are going to kickstart weight loss. Some of the best ingredients to add to your weight loss smoothies are grapefruit, pumpkin (pumpkin that is cooked and cooled will have more pumpkin flavor than raw pumpkin), kale, apples (with skin), blueberries, pomegranates, chia seeds, raspberries, pears (with skin), strawberries, bananas, oranges, broccoli, celery, cucumber, carrots and all leafy greens.

Weight Loss Smoothie Ratio

A good ratio of fruits to greens that I recommend for weight loss is this: 2 cups of fruit to 3 to 4 cups of greens and 1 cup of water. Add additional veggies if desired.

Source: http://www.incrediblesmoothies.com/weight-loss/how-to-make-a-weight-loss-green-smoothie/

 

  • Daily green smoothie recipe: Cucumber Peach

2 Servings, 83.9 calories per serving  *calorie count credit to MyFitnessPal*

*1/2 cup spinach, 1/2 cup of cucumber (peeled), 14g of peaches, 1/3 banana, 1/3 cup of strawberries, 1-2 cups of green tea, 1 tbsp of honey or agave*

Vitamin A 45.2%, Vitamin C 82.5%, Calcium 3.4%, Iron 5.6%,Total Fat 0.2g, Sodium 19.3mg, Potassium 345.3mg, Total carbs 20.3g, Dietary fiber 2.5g, Sugars 16.3g, Protein 1.0g

*remember the more honey/agave/nuts etc. you add will add to the calories of your green smoothie.
Also the amount of liquid (water or green tea) you use will determine the thickness of your smoothie*

 

  • Fruit and Vegetable Calculator

*Because it is always good to know just how much fruit and vegetables your body needs a day, we have provided a link to the CDC where you can calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level. Remember this amount when making your Green Smoothies. Making Green Smoothies DAILY will help guarantee that you meet your specific recommended calculated amount of fruit and vegetables

Click on the link below for the Fruit and Vegetable Calculator

http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html

 

  • Tips

Water:

For those who have issues with drinking at least 8 glasses of 8oz of water a day, try to drink no less than 6 glasses of 8oz of water a day. If you want to add flavor to your water to help you drink more try adding a slice of lemon, lime or cucumber. You can add fruit to your water but remember some fruit has sugar in it…so use sparingly.

After Hours Eating:

NO eating after 9pm!  “This was a major set back for me as I used to eat all day and all night snacks included and woke up with at least an extra 2-3 lbs.” Renee Lane .  If you have cravings after 9pm just know you can eat fruit!  (but watch it again, as some fruits contain sugar)

Example: My meal for today:

9am      Tropical Green Smoothie   WATER

11am    Cup of green with lemon and honey and a piece of fruit  WATER

2 pm     salad or vegetable  WATER

5  pm    1 cup of brown rice and side of broccoli  WATER

7  pm    salad or vegetable  WATER

NO EATING AFTER 9PM!

 

  • Dinner Suggestion

Vegetable Curry Pasta

Curry Vegetables (without the pasta)

whole wheat pasta (although we know it is suggested that pastas be avoided during the detox, whole wheat and vegetable pastas are great alternatives but please do what works best for you.)

  • curry
  • onions
  • spinach
  • broccoli
  • tomatoes
  • garlic
  • green peppers

*We don’t add measurements because we believe meals are made with love according to family size and to taste. We look forward to hearing what wonderful recipes you used during this challenge…Don’t forget to take pictures for us. and REMEMBER! NO meat, NO dairy (i.e milk cheese), NO bread, NOTHING white (i.e sugar, iodized salt)* 

  

  • Link to BlackGirlsWorkoutToo

If you have the BlackGirlsWorkOutToo DvD we recommend you follow their exercise plan. However if you have yet to purchase your DVD the picture below demonstrates a few exercise suggestions from the DVD that you can follow for today.

 

  • Link to MyFitnessPal.com

We STRONGLY encourage you use MyFitnessPal.com to calculate your specific daily calorie intake and track your exercise and meals for the week.

 

Be encouraged that you are not alone but an IMPORTANT part of OUR Common Unity (Community). We are not encouraging diets or focusing on losing weight….. We are DETERMINED to CHANGE our lives. This is very important to sustaining a healthier life and the time is now. Use this 7 days to begin telling yourself something different! To start making different and better food choices….slowly… as we all know changing your life is a process. This is a NO GUILT PROCESS… take you time…BUT DO IT. Know that you are IN the ongoing process and BE PROUD that you have reached THIS point. One day at a time.

 

The Ladies of DrinkGreen4Life

~Ife & Renee~

#DGSpringClean

 

 

 

 

 

 

Spring into DrinkGreen4Life’s 7 Day Detox Challenge for Beginner’s!

get ready

Good Evening DrinkGreen Challengers!

 

Our DrinkGreen4Life 7 Detox Challenge for Beginner’s starts tomorrow! We hope you all are ready! Map out a meal plan (if you are using BlackGirlsWorkoutToo’s meal plan that is fine) for the day and try to follow the plan as close as possible for the next 7 days. You may want take a front and side pic of yourself.  At the end of the challenge you can take another front and side pic to compare it to the first pic you took at the beginning of the challenge.  This is for you to be able see your progress, not just what the scale may say….but the new you in the mirror!

We will be suggesting daily tips, recipes and meal choices to make this process a little easier for you. The first three days will be rough!!!  Especially for us meat lovers, we will survive!!  Just know that after this challenge you will have the willpower to continue the meal plan along with adding up to 4 oz of meat to your meals.

To assist you with this challenge you can set an alarm on your mobile phones as a reminder to eat 5 small meals a day. Don’t have to eat a full course meal 5 times a day but something light.  If you choose make sure your heaviest meal is ate during lunch or mid afternoon, do NOT eat a full heavy meal before bed, you won’t have time to burn it off!  Also, no eating after 9pm, if you do choose to eat after 9pm make sure it is a fruit or vegetable and LOTS of water.

Don’t forget! We want to hear from you! Share your Lifestyle Change Journey with us! Tell us how you are feeling, what you are eating and share any tips you may have for us! When posting about your journey use the hashtag #DGSpringClean

Just remember to stay focused during this Lifestyle Change Journey!  We are all in this together one step at time, one day at a time!!!

 

The Ladies of DrinkGreen4Life,

~Ife & Renee~

 

 

Please visit us on Facebook http://facebook.com/DrinGreen4Life 

DrinkGreen4Life.com

 

DrinkGreen Smoothies for Children!

DrinkGreen Smoothies for Children! BIG thank you to Third New Hope Baptist Church in Detroit, MI for supporting DrinkGreen4Life but MOST importantly for serving Green Smoothies to the children! Start them off right!

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DrinkGreen4Life’s 7 Day Detox Challenge Green Smoothie Shopping List

~Shopping List~

~Shopping List~“Spring into DrinkGreen4Life’s 7 Day Detox Challenge for Beginners!”

“Spring into DrinkGreen4Life’s 7 Day Detox Challenge for Beginners!”

Shopping List

We have put together a suggested shopping list (based on our green smoothie recipes during the detox) for your green smoothie ingredients during the 7 Day Detox. Remember… This is a suggested list so feel free to purchase any fruits or vegetables to your liking as long as we stay within the guidelines of no meat, no bread and nothing white!  Happy Shopping!!

Fruits 

  • strawberries
  • peaches
  • mangoes
  • blueberries
  • red grapes
  • raspberries
  • bananas
  • apples
  • pears
  • pineapples
  • grapefruit
  • avocado

Vegetables

  • spinach
  • kale
  • celery
  • cucumber
  • beets
  • ginger root (herb)
  • carrots
  • broccoli

Liquids (note *stay away from dairy such as milk, almond milk, processed juices during the detox*)

  • plain green tea (any brand)
  • water

Add ins

  • ground almonds
  • ground walnuts
  • chia seed
  • flax seed

Natural Sweeteners 

  • honey
  • agave

OR you can let DrinkGreen do ALL the prep for you by purchasing our PREPACKAGED GREEN SMOOTHIE KITS from DrinkGreen4Life.com 🙂

Satisfied DrinkGreen Customer!

Satisified DrinkGreen customer! Even the babies love it! Order your prepackaged Green Smoothie kit today!
We LOVE her little green mustache!!!

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Spring into DrinkGreen4Life’s 7 Day Detox Challenge for Beginners!

I'm in!

I’m in!

DrinkGreen4Life is excited to announce our first Green Smoothie Challenge!

Please Click on the link below for more information and to commit to this challenge!

Spring into DrinkGreen4Life’s 7 Day Detox Challenge for Beginners!