Small Steps Lead to Lasting Change

It’s that time of year again when we make promises to better ourselves. We’ve all made resolutions to better our health, but often we find our good intentions fading into feelings of overwhelm and even apathy towards our new health goals. The good news is that there are simple actions we can take to slowly shift away from this cycle.

I believe that the key to success is in realizing that small steps lead to lasting change. Making large changes to one’s habits can be overwhelming. When we demand of ourselves to suddenly change our diets for example, we can soon end up feeling overwhelmed, or that it’s too hard and we give up. Remind yourself that lasting change is a process that doesn’t happen overnight. Establishing routines takes gentle loving care and time if we want them to stick.

There’s a simple and delicious way you can take the first step on a path to better health – try replacing your current breakfast with a green smoothie at least 3 times a week. Green smoothies are amazingly nutritious and satisfying.  You might be amazed at the change in your energy level, and your waist size!

The Essential Green Smoothie Recipe

I love this recipe because it is so versatile and delicious. You can mix and match the various components to meet your preferences. I hope you enjoy it too!


  1. From the lists below, choose:
    • 1-1/2 cups Liquid
    • 1-2 cups Greens
    • 2-3 servings Fruit
    • Extras
    • Ice
    • Sweetener
  2. Put in a blender
  3. Blend until smooth
  4. Enjoy!
Liquid Greens Fruits
  • Water
  • Coconut Water
  • Coconut Milk
  • Soy milk
  • Any Nut Milk
  • Iced Tea
  • Fresh Juice
  • Baby Spinach
  • Kale
  • Swiss Chard
  • Broccoli
  • Collard Greens
  • Beet Greens
  • Apple
  • Banana
  • Berries
  • Kiwi
  • Mango
  • Pineapple
  • Peach
  • Citrus
  • Figs
Extras Sweeteners
  • Nuts
  • Nut Butter
  • Carrot
  • Avocado
  • Protein Powder
  • Cocoa Powder
  • Matcha Powder
  • Cinnamon
  • Cardamom
  • Coconut
  • Stevia
  • Dates (soaked)
  • Honey
  • Coconut Nectar
  • Date Paste
  • Coconut Sugar
  • Vanilla Extract


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