hollistic nutrition regina 1

Green Foods



How to Get 7 Servings of Vegetables in One Meal

Welcome June – Summer Is On Its Way!

Welcome to my June Newsletter.  Summer is the season to eat lighter meals with an abundance of vegetables and fruit.  Therefore, this month I want to talk about my favourite supplement for those who do not like vegetables.  If you do not eat 6 – 8 servings of vegetables per day, you will benefit greatly from this supplement.  I like eating my vegetables, but eating 8 cups of spinach in one day is not going to happen.  And so enters my favourite supplement – Green Foods.

What are Green Foods?

Some of you are probably thinking, if you dyed potatoes green and fried them to make green French fries, it would count as a serving of green food.  Nice try – but no.  Of course green foods include all the green vegetables like broccoli, spinach, kale, etc., but there are also super green foods.  These super power greens are algae and grasses.  I know you are all enthusiastic about these green foods, but please stop your impulse to run to your aquarium and eat the algae or rush out to mow the lawn so you can make a salad with your grass clippings.  Read on! The Algae & Grasses Include:

  • Bluegreen Algae – Spirulina
  • Green Algae – Chlorella
  • Wheat Grass
  • Barley Grass
  • Red Algae
  • Brown Algae – Kelp
  • Chlorophyll

These super green foods can be taken as individual supplements in capsules, tablets, or powder form.  The supplement that I recommend to my clients contain a synergistic blend of algae, grasses, herbs, sprouted legumes, vegetables and fruit extracts.  My favourite and tastiest brand to recommend is the Progressive VegeGreens supplement powder.

What is so Great about VegeGreens?

Each small scoop provides the nutrient equivalent of 6 – 8 servings of fresh vegetables which supplies an extra ordinary spectrum of nutrients derived from 9 distinctive blends of different families of food:

Green Food Concentrate – Sea Vegetables – Land Vegetables – Cruciferous Vegetables – Essential Fatty Acids Phytonutrients – Herbal Co-Factors – Enzymes – Prebiotics & Probiotics
What Are the Benefits of VegeGreens  

  • Restores a healthy PH in your body.  (Meat proteins & wheat are acidic to the body)
  • Supports Liver Function
  • Detoxifies the Body
  • Cleanses the Colon
  • Increases Energy
  • Renews Mental Clarity
  • Strengthens Immune System
  • Supports Cardiovascular Health
  • Boosts Metabolism
  • Improves Digestion
  • Promotes Clear Skin
  • Acts as an anti-inflammatory

Spirulina & Chlorella are the only plants that are high in protein and contain all the amino acids.  They are low in fat & contain a substantial amount of vitamins & minerals & plant chlorophylls.  They are also considered to be a tonic & rejuvenator of the body.

Kelp is high in iodine, which the thyroid loves.  It is high in calcium, magnesium, potassium, choline & align (align is helpful in pulling out intestinal toxins & heavy metals).

Wheat Grass & Barley Grass offers an energy lift.  They act as purifiers & rejuvenators and may protect against cancer.

Chlorophyll seems to provide intestinal nourishment – has a soothing healing effect on the mucus lining.  It is used to detoxify or purify the system, the liver in particular.  Acts as an anti oxidant, can have an anti aging function.

How Often Do You Need to Supplement?

I usually recommend to have a VegeGreen shake at least 3 times per week.  If you are very undernourished, just don’t eat enough, want to lose weight, tired all the time, having a VegeGreen shake 5 times per week minimum would be recommended.

How Do You Use VegeGreens?


For the following recipes, place ingredients in a magic bullet or blender and blend until smooth.

 Super Immune Power Shake

  • 1 cup water
  • 1 envelope Ester C (vitamin C powder drink mix)
  • 1 scoop of VegeGreens
  • 1/2 cup frozen blueberries
  • 1/2 banana

Creamy Cherry

  • 1 cup unsweetened Almond Milk or Coconut Milk
  • 1 scoop of VegeGreens
  • 1/2 cup frozen pitted cherries

Berry Protein & Greens

  • 1 cup unsweetened Almond Milk or Coconut Milk
  • 1 scoop of VegeGreens
  • 1/2 scoop of Progressive PhytoBerry Protein Powder
  • 1/2 cup frozen raspberries or blueberries

Creamy Peach

  • 3/4 cup unsweetened Almond Milk
  • 1/2 cup plain low fat Greek Yogurt
  • 3/4 cup frozen peaches
  • 1 scoop VegeGreens


  • Add half a banana to sweeten if you need
  • Add 1 tablespoon ground flax seeds for extra Omega & fibre
  • Add 1 tablespoon hemp hearts for a boost of protein
  • Add plain low fat Greek yogurt for extra creaminess & protein

Be creative and try different combinations so you don’t get bored. If you need assistance in determining what your personal nutritional needs are, please contact me for a nutritional analysis.

call me:  306-539-3189

Wishing you health & wellness,

Marlisa Sucher, RHN


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