Ingredients
Juice the lot. Enjoy!
Junk food is a term used to describe foods with little nutritional value. Foods that have a high sugar or salt content can also be described as junk food, as they may be harmful to health. Examples of junk foods include salty snacks, candy, many sugar laden desserts and fried fast food. These foods are low in vitamins, minerals and proteins. For this reason, the calories provided by them are often termed “empty calories”. – Livestrong
On Thursday I posted a colourful little diagram on Facebook on How to Control your Food cravings & thought……..
ohhhh a couple of people may be interested in this.
Well…..that is 5,778 people to be exact.
So I am guessing this is what you would like to hear more about.
Well here it is….
1. Get rid of the junk food out of your house
Cakes, doughnuts, soft drink, fried foods, lollies, white bread, pasta, chips, artificial sweeteners, white flour baked products.
2. Eat more fibre from fruit, vegetables, nuts, seeds and wholegrains (quinoa, buckwheat, brown rice, millet)
Fibre keeps you fuller for longer & kills all your sugar cravings.
Munch on a carrot, nibble on an apple.
It also helps you lose weight faster by filling up your stomach quicker so making you eat less.
3. Make sure 30% of your diet is protein
This includes eggs, nuts, chicken, fish, seeds, tofu, legumes (chickpea, borlotti beans, lentils, etc), kangaroo, lamb, beef, tempeh.
Like fibre, protein keeps you satisfied for longer because ……
Protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (cholecystokinin, GLP-1).
4. Drink more water
When you get dehydrated you will get very hungry in an attempt to get more water to re-hydrate itself.
Drinking 1 large glass of water 15 minutes before meals will reduce or appetite or make you eat less. Give it a try!
5. You can drink a glass of vegetable juice before meals
Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 565 less kilojoules at each meal.
6. Get fibre, protein and water at every meal to …
Regulate your blood sugar because when your blood sugar is out of whack you’ll crave for more food.
So you will eat more and gain more weight.
For example, if you eat some almonds & veggies for fibre, and some tuna or chicken for protein and if you wash it down with water before or a little during the meal. You won’t have any food cravings for at least 3-5 hours.
The water helps the undigested fibre in your stomach expand to make you feel fuller for longer.
7. Don’t get stressed out – relax more.
When you get stressed out you usually overeat because your body releases cortisol that makes you hungry.
8. Use this phrase to stop cravings – “I DON’T EAT THAT!”
9. Eat after a workout
If working out increases your appetite then you can quickly and easily get rid of those cravings by eating within 1-2 hours of finishing your workout.
Look at tip #6 above for an idea of what to eat after your workout to keep you satisfied for longer.
10. Understand why you go on a binge & plan appropriately
I hope this helps to demystify the subject just a little.
Let me know if it proves to be useful.
Would love to hear your story.
Just send me an email or comment on my Facebook page.
Fruits and vegetables are good for you — no one would argue with that. As a matter of fact, official guidelines suggest that we eat 1 1/2 to 2 cups of fruit, and 2 to 3 cups of vegetables every day. When consumed at these levels, fresh produce may be able to reduce the risk of heart disease, stroke, and cancer, while also helping to manage your weight. –Healthline
Well, each method has its unique perks, but they are both fabulous ways to feed your body lots of nutrient dense veggies.
The difference is simple. Juicing extracts the liquid (the heart and soul) from vegetables and fruits leaving the fibre in the catch bucket (great for veggie chips, compost or to sprinkle over dog food). Just think of the volume of veggies you can pack in your glass! As I mentioned earlier, even those of us with the heartiest of appetites would find it challenging to consume the same amount of raw vegetables and fruits with a fork.
“But I thought fibre was good for you?” Yes you’re right, and if you’re following a whole foods, low-glycaemic fruits and raw veggies diet, you’re getting plenty of it. Blending on the other hand … blends! The produce is whirled and pureed into scrumptious smoothies, fibre and all.
It depends on what you’re looking for. I have to say that blending is my preference. Blending is a surefire way to pack leafy greens into your diet (especially those that you may not find all that palatable). They’re also a great way to sneak veggies into finicky kids’ meals. Some folks find green smoothies to be more filling since they contain fibre, which is essential for keeping your system clean and running smoothly. I whip up a smoothie most days and a juice a couple times a week to mix up my routine and tickle my taste buds.
Green juices and smoothies do share many healthful benefits, but for the purpose of repair and renewal, juicing is best. Juices are easier to digest and assimilate. Digestion uses an enormous amount of energy. This is one of the reasons I tell people not to overeat or chow down late. Your body does a deep clean at night. If you’re stuffed to the brim, it must suspend service to deal with what’s in your stomach.
Juices are predigested (the juicer does all the work!) Therefore, juices need very little, if any, digestion. As a result, your body can shift its healing efforts to other, more critical efforts. Juicing is the easiest way to get phytonutrients in their most absorbable form because the concentrated nutrients go straight into your bloodstream.
So do what’s right for you. It may change over time. Go with the flow as you embrace this new lifestyle.
If you’re new to green drinks, pace yourself for an enjoyable experience. Try integrating a juice or smoothie into your morning routine for a couple weeks and then up your game from there. Your taste buds will also need some time to catch up, especially if they’re used to frothy caps and Earl Grey tea. I suggest beginning with gentle veggies such as baby spinach, baby cos, cucumber and celery, and then experimenting with the stronger stuff like kale and parsley. Your green drink practice should make you shine, not shudder.
One thing you’ll want to do first is organizing your kitchen. Set up a juicing/blending station. Make sure your tools of the trade are accessible. If they live in that useless (and hard to reach) cabinet over the fridge, you may not use them as much. Over time you’ll get in a rhythm. You’ll build a system. And it will all flow from start to easy, glorious finish. Above all, relax and have fun. They’re just juices and smoothies!
