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7 Ways Juicing Can Help You Lose Weight

juice

Unless you have been living under a rock for the last few years, you would have no doubt heard about the amazingness of juicing. But did you also know that a juice elixir can also be a healthy and safe way to lose weight? When drunk in complement to an existing weight-loss plan, juicing provides a high level of quality nutrition, which will assist in weight-loss. Read on to find out how.

  1.  Easy Digestion

One of the best benefits of juicing fresh fruit and vegetables is that drinking them (as opposed to eating them) makes them really easy for your body to digest. If you are to juice say a couple of tomatoes, celery, cucumber, spinach, and carrot, you will make a delicious and easy to drink fresh vegetable cocktail that will provide a huge amount of nutritional benefits to your body. If you were to actually consume those same vegetables raw, from a plate, in one sitting, you would find the process to be quite difficult. It would take a lot of effort to eat and digest the same quantity of food. But by juicing those vegetables, you get to drink in one glass a dense quantity of vitamins, minerals, and nutrients really easily.

  1. Reduction in Cravings

When you drink a glass of freshly made vegetable or green juice, you are loading every cell of your body with detoxifying minerals. By drinking your veggies and fruit, you are giving your body all the amazing nutrients that it needs to heal, stay healthy, and reduce the risk of illness. In turn, you will also find that you experience a reduction in cravings, particularly for sweets or processed foods. This is because you are feeding your body all that it needs. Your body won’t be sending messages to your brain that make you crave particular foods that contain certain minerals or vitamins that you might otherwise lacking. It is in this way that you will start to lose weight, often quite quickly. You simply won’t be eating the bad foods that make you gain weight, and you won’t feel like you are even depriving yourself of these foods like you might if dieting.

  1. Tasty Fuel

It is also handy to know that green juices taste great! You can make your juice really flavorful by adding in lemon, mint or ginger to really add a tasty punch to your juice. You will enjoy the flavors of the juice so much that you will choose to make a juice rather than eat another less healthy snack food. It is also worth noting that juice you make at home on your own is a much better option than that which is store bought. Fresh juice made with a base of vegetables is going to contain much more nutrition than the kind that comes from a carton. Even fresh, store-bought juices will often have sugars and other additives as well as preservatives added to the juice. This kind of juice means you are drinking a lot of unnecessary calories. On the other hand, a homemade vegetable and fruit juice delivers nothing but goodness that is healthy fuel for your body.

  1. Filling Snack or Dessert

Another amazing thing about juicing is that by drinking a freshly made juice, your appetite shuts off. This is because your body (which is amazing at knowing just what it needs!) is getting all that it is looking for. You will feel satisfied and satiated, much more than you would by eating empty calories in junk food. Your body will feel revitalized, not sluggish or heavy, and instead of searching for more food even after you have just eaten something, you will find that you don’t really want or need anything more.

  1. It is not a fad diet

Once you start making juicing a regular part of your lifestyle, and start to experience all the health benefits and begin losing weight without a struggle, you will realize that incorporating fresh juicing into your life is definitely not a diet fad. Unlike regimented diets that are difficult to follow and which can often make you gain weight, juicing works in such a remarkable way that you will want to include juicing in your life forever. Unlike fad diets, you will never feel deprived or hungry. Not only that, but other aspects of your health will also improve. You might notice your skin is clearer, your eyes are brighter, and your nails and hair grow more quickly. You will also have more energy and you will start to feel amazing. Juicing will seriously become a way of life you will want to follow forever!

  1. You invest in your health

In order to start juicing regularly, you will need to invest in a juicer, which initially will mean setting aside a bit of money. You might feel like this is an expense you don’t want to have, but by making that purchase, you are committing to your health and weight loss. It gives you a reason to stick to the concept of juicing for long enough that you will start to notice the difference in how you feel. It is also an investment in your health and well-being, so not only does juicing help you to lose weight, but it will save you money in medical fees in the future.

  1. Fun and Variety

In order to lose weight and to stay motivated, life needs to be fun, right? Juicing is the ideal way to bring this into your life. As you start to get into juicing, you will find it great fun making new combinations of fruit and vegetables cocktails. You will make all kinds of unique and interesting drinks, and you will find that you never get bored from the endless variety of beverages that you can make for yourself and others. You will also want to share these drinks with others, which will also mean getting encouragement and support from those around you as you continue your weight-loss goals. Support is super important when it comes to making, and sticking to, healthy changes in your life.

Really, juicing is a fabulously fun, easy, and healthy way to shed those unwanted pounds without any struggle or deprivation. You have got nothing to lose by starting to make green juicing a regular part of your lifestyle. To get you started, here is a delicious and easy juice to kick-start your weight-loss:

Trim and Delicious Green Juice

4 carrots

2 apples

1 cucumber

½ beetroot (peeled)

1 rib celery

1 lemon

1-inch piece of ginger

Run the vegetables through your juicer and enjoy!

Please visit my website for more great recipes http://www.lifeoficoaching.com

Be well & Inspired,

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

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THE SKINNY ON FATS

granola

For years, health experts preached that a low-fat diet was the gateway to health. They proclaimed fats as the enemy, linking them to cardiovascular and other diseases. The food industry jumped on this “theory” and bombarded us with fat-free and low-fat “food” options. A walk down the supermarket aisle will confirm our obsession with fat-free foods. To ensure that flavor was not compromised, sugars were added in increasing amounts. So, while our low-fat options exploded, so did obesity rates, as well as other related illnesses. Clearly, low-fat did not deliver the promised results. We now know that healthy fats DO NOT make us fat. In fact, they are one of the three macronutrients, along with carbohydrates and protein, that your body NEEDS to function at optimal levels.  And, truth be told, fats help us stay slim!!

THE WHY

So, why do we need fats in our diets, how much is enough, and what kind of fats should we incorporate into a balance eating plan?

Fats provide essential fatty acids, protect your heart, keep your skin and hair soft and subtle, lubricate your joints, protect your nervous system, and protect cell membranes from inflammation. Fats deliver vitamins A, D, E, and K to your cells and are also are a great source of energizing fuel.  So, you can see that your body really can’t function without them!

THE WHAT

THE BAD FATS:

Let’s take a closer look at the different types of fats. The SAD diet (Standard American Diet) consists mainly of artery-clogging saturated and trans fats. Why? Because they taste so good and are widely available in our food supply. Fats, together with sodium and sugars, enhance the flavors of foods and keep you coming back for more.

Most of us have heard about bad saturated fats. Usually solid at room temperature, these are found in animal products such as meat and diary. New research, however, shows that some saturated fats, such as coconut oil, can be metabolized by the body faster than others, hence they are rarely stored as fat. Trans fats are unsaturated fats that have been altered though the process of hydrogenation to extend their shelf life. These should be avoided at all costs, as they are associated with heart disease and related illnesses (think:   packaged cookies, pastries, muffins, candy bars, and cakes).

Healthy unsaturated fats play a huge role in your overall health and well-being. They are either polyunsaturated or monounsaturated fats and are considered good fats because they help lower cholesterol levels, which can reduce the risk for heart disease and type 2 diabetes. Polyunsaturated fats provide us with essential fatty acids, essential meaning we must get them from our diet as our body does not manufacture them. These fatty acids keep your brain functioning well and aid in the healthy growth and development of your body. Omega-3 fatty acids, found in oily fish such as salmon, tuna, and sardines, as well as flaxseeds, chia seeds, and walnuts, are central to reducing inflammation and heart disease. It’s always best to get your omega-3s from food, but supplement if you need to. Most people get too many omega-6 fatty acids from vegetable oils and margarine. Yikes! Monounsaturated fats are found in peanut butter, nuts, olive oil, sesame oil, and avocado.

For good health and a balanced diet, it is important to get fats from both polyunsaturated and monounsaturated sources. Keep in mind, though, that even the good fats should be eaten in moderation. All fats are calorie dense at 9 calories a gram, so expert guidelines suggest that 20-35 percent of your daily calories come from fat, with no more that 10 percent coming from saturated fats. And remember, the next time you are in the supermarket and spot a fat-free or low-fat label on a food item, take that as a red flag and your cue to run as fast as you can to the fresh produce section!

Delicious Treats Your Taste Buds Will Thank You For

Almond Joys 

1/31/2 C raw honey, to taste

2 to 3 tbsp cocoa powder, to taste

Dash of Celtic sea salt, cinnamon, and vanilla

2 C raw coconut flakes

1 C raw, slivered almonds

Mix the first five ingredients well, then add coconut and almonds. Stir well. Form into little balls and enjoy!

Almond Butter or Walnut Butter or Pecan Butter 

1 C raw almonds, ground

¼- ½ C raw honey

Dash of Celtic sea salt, cinnamon, and vanilla

Blend in the blender until smooth.

The almonds can be replaced with walnuts, pecans, or other raw nuts. Add cocoa powder for chocolate butter. Add raw cacao nibs, Maca powder, and chia seeds for superfoods.

Fruit Leather

Cook homemade applesauce with apples, water, honey, and dash of Celtic sea salt, cinnamon, cloves, and vanilla. Dehydrate the applesauce on a sheet in a dehydrator for 12 hours. Can use alternate fruits such as peace, grape, strawberries, etc.

Sunflower Seed Brittle

1 C raw sunflower seeds

½ C raw coconut chips

2 tbsp sesame seeds

¼ – ½ C honey

Dash of Celtic sea salt, cinnamon, and vanilla

Mix well. Bake in oven for 20-30 min. at 250°F.  Cool and enjoy!

Granola

4 C old-fashioned oats

1 ½ C sliced almonds

½ tsp Celtic sea salt

1 tsp cinnamon

Mix these ingredients well.

¼ C coconut  oil

½ – ¾ C honey

Mix together.

Whisk in 1 tsp. vanilla.

Pour liquid mixture over oat mixture.  Spread in 10×15 bar pan. Bake at 300°F for 40 minutes, stirring every 10 minutes. Add ½ C raisins or dried cranberries when cool.

Dehydrated Fruits & Vegetables

Wash and cut fruit. Place in dehydrator on parchment paper under 115°F for 12 -18 hours.

Enjoy!

Be Well,

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

How to Eat Healthy Without Spending Too Much Time in the Kitchen

1472066_10201640322822826_1866962391_nAre you eating real, whole food as much as you’d like?

I have found that the best possible way to live a healthy lifestyle and have healthy and delicious meals all week long is by meal prepping once for the whole week.

It saves me time, money, and stress, all the while allowing me to stay on track with eating healthy.

STEP 1: PLAN & SHOP 

I begin meal planning by making a list of recipes and meals for the upcoming week. I create a list based on what I will have for breakfasts, lunches, snacks, and dinners. I use a weekly shopping list as my guide and then I’m off to the store!

If this step alone overwhelms you, this is where my meal plans come in! I have done all the work for you! They are broken down into the recipes, shopping lists, and even meal prep ideas for each week, based on the servings you need!

STEP 2: PREPARE THE FOOD

When I get home from the store I keep out the items I plan to use for my meal prep. I pull up my meal plans and get to washing and cooking!  Throughout the week, I typically have a protein shake for breakfast, but I find that many of my breakfast recipes are great for mid-morning snacks, and/or if I am in need of a breakfast on-the-go.

I generally prepare big batches of veggies.  I start with washing the greens, then set aside to dry and move onto slicing, dicing, and dividing veggies into containers for use in cooking and salads.

When a recipe calls for sautéed chicken or lean protein, I cook it in big batches in my biggest pan or crock pot! That way, I am only prepping chicken and/or lean meat once for all the recipes!  I store the extra chicken in the freezer for use later.

STEP 3: PUT EVERYTHING TOGETHER TO MAKE THE RECIPES

To keep it simple, I make a large salad in advance and then add the extras when I’m ready to eat it.  If I’m taking it to go, I divide it into containers or use as leftovers.

For dinners, I typically make two favorite main dishes, which allows me to prepare and freeze in advance making it easy for during the week.

STEP 4: PUT IT ALL AWAY! 

After all the food is prepped and the recipes are made, I put everything in containers and place it in the fridge! That way, I have delicious, fresh, whole foods for all meals during the week in minutes.

If you are still scratching your head, don’t let it discourage you!!! It can take time to learn and get in the swing of things. A great place to get a jumpstart is with my meal plans, which provide weekly shopping lists and quick & easy recipes, along with simple steps to prep and store for the week.

Be Well,

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

Detox is not as scary as you think!

11 Day Body Mind Soul

You know how nice it feels to drive your car home after getting a tune up? The oil is squeaky clean, the fluids have been topped off, windshield wipers have been changed, tire pressure is at that perfect level, and it’s been washed inside and out? Well, just like our cars need a tune up, a seasonal detox allows our bodies to become shiny and new again too.  It allows our body to reboot our metabolism, boost our immunity, clears the cobwebs from our minds, gives our skin a chance to glow, and allows us to lose weight effortlessly.

Are you afraid that it will be too hard or that maybe you aren’t worth it? I know for a fact that you ARE worth it, because I know deep down you are just like me. You want to be happy. You want to feel energetic, vibrant, and full of joy. Do you remember what that feels like? You can be confident in the fact that you are worth it. You are enough! AND, I will be with you every step of the way supporting you, answering your questions, and cheering you on, because I know you can do this.

Maybe a little fear comes up for you at the thought of not being able to eat your favorite foods.

Are you concerned about giving up your daily coffee, chocolate, or evening cocktails perhaps?

Are you afraid I’m going to make you drink juice and smoothies all day?

Maybe you think that you will feel hungry or deprived. No worries, my friend, because I’ve created this detox so you can pick which level of detox adventure you want to go on. Having all these feelings are natural, but you know what is not natural?  Feeling like we have to constantly count calories, not eat any fat, and go around in circles from one diet to the next. The thought of doing that for the rest of my life sounds just plain exhausting!

There is no reason to be scared because you will NOT feel deprived. We are going to keep it simple and eat wholesome, nourishing foods. The only thing you have to lose is some unwanted poundage, dark circles and puffiness under your eyes, and that feeling of lethargy that has been dragging you down. You will discover your blueprint for the foods that work for your unique body.

I have everything you will need:  a step-by-step guide, the recipes, a shopping list and meal planner, as well as a transition recipe packet & food diary. I will be with you every step of the way with daily e-mail support and to cheer you on.

Check out all the details here.  Register now and change your life forever!

Be well,

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

Using Lettuce More

There are so many great recipes on how you can use lettuce as a substitute! So after hitting up every health and eating blog, I have narrowed it down to my three favorite recipes! Time to get your lettuce on!

1. Asian Lettuce Wraps – Yum!

Asian Lettuce

2. Tacos – A great twist on a classic dish!

turkey-main

3. Turkey Burgers – Nothing like a good turkey burger wrapped in lettuce!

grilled-turkey-burger-fore296

Heres to healthy eating!

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